Ben's Workout 10/10/13

Warm-up:

Row 1000m
Stretch

Strength:

Bench Press with legs lifted 3 x 10 (135 - 155 - 165)
V-ups 3 x 20
DB Hammer Curls 3 x 20 30#
Overhead Extension 3 x 10 50#
Side Plank Shoulder Raise (both sides) 3 x 8 20#
Russian Twists 3 x 20 20#
Lat Pull Down 3 x 8 80#
Underhand Cable Crossovers 3 x 8 30#
Dips 3 x 8
Hanging Leg Raises 3 x 15
Bicep 21's 3 x 55#
Rope Extensions 3 x 10 80#
Rope Crunches 3 x 15 80#
Rows 3 x 10 90#
Deadlift 2 x 8 135#
Spider Monkeys 3 x 10 200#

--Really tired this morning. I had to get up for a staff meeting before the gym.