Bike - Lift - I have to Bike back

7:20 am - Bike to work (3 miles)
7:45 am - Lift w/ the Bossman

Warm-up

BW Walking Lunges x 1 Minute
Red Band Lateral Deep Squat x 1 Minute
Towel Lateral Single Leg Squat x 1 Minute
SB Leg Curl x 1 Minute
(repeat circuit 2x)

Lateral Raise 1 x 10 - 7.5 lbs
Shoulder Press (Hammer MTS Iso) 1 x 10 - 50 lbs
MR Front Raise 1 x 10
TRX Rear Delt w/ External Rot 1 x 10
DB Bar Pull 1 x 10, 1 x 8 - 27.5 lbs
4 Point Arm Raise (IYTA) 1 x 10
Arm Haulers 1 x 30
BOSU Transfer Push-up 1 x 20
DB Incline 1 x 10 - 37.5 lbs
BOSU Negative Only Push-up 1 x 8

MB Reverse Crunch 1 x 30
Iso Abs (Prone/Side/Side/Bridge) x 45 seconds
Alt Bent Knee V-ups x 24
Sit up w/ Rotation x 24
Oblique Crunch x 15
4 Point Supermans x 20

3 Weeks until my sister's wedding!
Yesterday I didn't workout, instead I went to a fitting for my bridesmaid dress. The dress didn't fit quite like I remembered it and when taking off the dress, the zipper ripped. I guess that's what I get for wanting a nice back. So, now I have to go back to the place in a week and get fitted again.

I had a nice dinner at Outback afterwards as an early birthday gathering with my sister, cousin and soon to be brother in-law. I'm having left overs for brunch today. :)