Ben's Workout 8/22/13

Warm-up:

Bike 5k to gym
Stretch

Strength:

Bench 4 x 8 x (135 - 155 - 175 - 185#)
3 x 15 V-ups
Decline Bench 3 x 8 x (155 - 175 - 195#)
3 x 20 Scissor Kick
3 x 20 Scissor Kick over/under
Seated Dumbbell Bicep Curls 3 x 8 (30#)
Triceps Rope Extension 3 x 10 (80#)
Abs Crunch with rope 3 x 15 (80#)
Dips 3 x 5
Pull-ups 3 x 5
Decline Med Ball Sit-ups with toss 3 x 15 (10#)
Reverse Pull-ups 3 x 10
Sit-ups 3 x 20
Russian Twists 3 x 25 (20#)
Preacher Curls 3 x 10 (70#)
Triceps Extension above the head 3 x 10 (50#)
Man Maker 2 x 5 (15#)