A.M. - Weights

[Smith Machine Bench Press - 6/7/8/10
Standing Front Plate Raise - 10/10/10/10]
#{250, 240, 230, 220}
#{45, 45, 45, 45}

[Decline Smith Machine Bench Press - 6/7/8/10
Dumbbell Pullover - 6/7/8/10]
#{240, 230, 220, 210}
#{70, 65, 60, 55}

[Incline Dumbbell Bench Press - 6/8/9/10
Overhead Dumbbell Triceps Extension (single dumbbell) - 8/8/8]
#{140, 130, 120, 110}
#{55, 55, 55}

[Tower Cable Fly (Low) - 6/7/8/10
Tower Cable Fly (Med-High) - 6/7/8/10]
#{75, 65, 55, 50}
#{75, 65, 55, 50}

[Dip Station (Triceps) - 6/8/10/12
Triceps V-Bar Pushdown - 6/8/10/12
#{Bodyweight}
#{85, 85, 75, 70}

Triceps Rope Pushdown - 6/8/10/12
#{85, 75, 70, 60}

Chest Fly Machine - 6/7/8/10
#{230, 210, 190, 170}

[Overhead Triceps Cable Extension (single arm) - 6/8/10/12
Triceps Single Handle Pulldown - 6/8/10/12-Failure]
#{30, 22.5, 20, 12.5}
#{30, 22.5, 20, 12.5-10}

Dip Station (Chest) - 18/15/13/9
#{Bodyweight}

Dip Machine (Triceps) - 8/10/14
#{150, 140, 130}

Est. Calories ~ 1025

A.M. - Cardio

Treadmill - 30 minutes, 3.4 mph @ 15.0 incline

Est. Calories ~ 490

P.M. - Cross Training

Stuck with the heavy scheme again today and tossed out most of the dumbbell triceps exercises. I also added a set of flys in between some of the triceps stuff to break it up and give them a rest as well as round out the chest set. I decided to end on dips as well for a compound finish.

Had a wonderful encounter with my neighbors new squeeze on the second floor. As I was coming down the stairs he opened the door and walked out slowly. I was paced to be in front of him so I said excuse me as I passed since he was looking at his phone so he'd know I was there. I thought nothing of it, but he waited until I was a couple of steps down before saying "yeah, excuse you". 

I stopped, turned around, and asked if he had a problem. I don't think he expected that. He cobbled together the sentence "Oh, yeah, everything's good I just woke up". I said to have a nice day and went on my way. Not sure why this weird crap has to happen to me, but hopefully my car doesn't get keyed or something stupid.