Short sweet and to the point!
Just like me! 
Ok, got in the gym for a quickie 1/2 hr workout. I figure since I haven't worked out in a week I needed to just get the muscles moving. I feel good, and my arms feel it, so that is a good thing!
Here goes:
Stretching...lots of it...ahhhh felt good!
Incline DB Flyes
10# x 15
15# x 15 x 12
DB shoulder presses
15# x 6
20# x 6
25# x 5 ~ man this made me feel weak... poo poo 
Side lateral raises
10# for 3 sets of 10
Tricep pushdowns
work up to breakdown sets
30# x 12
40# x 10 x 8
50# x 4 then break it down 
Hammer curls
15# x 8 x 10 x 8
Leg raises on decline bench 
Hurts so good!
11 x 6 x 8
That's all folks! Feels good to workout again...now shower time and chill out...
Val
Ok, got in the gym for a quickie 1/2 hr workout. I figure since I haven't worked out in a week I needed to just get the muscles moving. I feel good, and my arms feel it, so that is a good thing!
Here goes:
Stretching...lots of it...ahhhh felt good!
Incline DB Flyes
10# x 15
15# x 15 x 12
DB shoulder presses
15# x 6
20# x 6
25# x 5 ~ man this made me feel weak... poo poo
Side lateral raises
10# for 3 sets of 10
Tricep pushdowns
work up to breakdown sets
30# x 12
40# x 10 x 8
50# x 4 then break it down
Hammer curls
15# x 8 x 10 x 8
Leg raises on decline bench Hurts so good!
11 x 6 x 8
That's all folks! Feels good to workout again...now shower time and chill out...
Val 
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