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]
#{250, 240, 230, 220}
#{70, 65, 60, 55}

[Incline Dumbbell Bench Press - 6/7/8/10
Overhead Dumbbell Triceps Extension (single dumbbell) - 8/8/8]
#{140, 130, 120, 110}
#{55, 55, 55}

[Tower Cable Fly (Low) - 8/10/12
Tower Cable Fly (Med-High) - 8/10/12]
#{70, 60, 50}
#{70, 60, 50}

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

Chest Fly Machine - 6/7/8/10
#{170, 170, 150, 130}

Triceps Rope Pushdown - 8/10/12
#{80, 75, 70}

[Overhead Triceps Cable Extension (single arm) - 6/8/10-Failure
Triceps Single Handle Pulldown - 6/8/10-Failure]
#{30, 25, 20-10}
#{30, 25, 20-10}

Dip Station (Chest) - 18/13/10
#{Bodyweight}

Triceps Extension Machine - Failure Drop Set
#{100, 80, 60}

Est. Calories ~ 925

A.M. - Cardio

Elliptical - 10 minutes, 18 resistance

Est. Calories ~ 210
Very good workout this morning, though my hands are starting to feel pretty rough from the heavier weight. This one was similar to last week but I dropped a set of the tower flys in favor of a few more reps. Also there's no dip machine in Chapel Hill so I went with the extension machine. I was in a bit of a time crunch, so the elliptical duration was pretty short. My triceps feel pretty shot, so mission accomplished.