Thursday...

Here we go...

Flat DB Press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Bench 185 205 225 3 sets 10-8-8 reps
Chest Press Machine 90 160 170 3 sets 12-12-12 reps
Straight Bar Curl 60 70 80 90 4 sets 12-10-8-6 reps
Tricep Rope Pressdown 50 57.5 65 65 4 sets 12-10-8-6 reps
Seated DB Curl 30 35 40 3 sets 10-10-10 reps
Tricep Bench Dips 3 sets to failure

I did 4 sets of cable crossovers at 40 lbs.

Cardio
HIIT 25 minutes
This form of Cardio ain't no joke. (excuse my bad english) It completely wore me out. I am doing the 10k 2morrow. I will try to get in the gym 2morrow evening.