Anyway, on to the workout!
Rows: 3 mins @ 55 lbs (warmup)
Flat Barbell Bench Press: 1 set 10 reps @ 70 lbs
Narrow Pulldowns: 1 set 10 reps @ 50 lbs
Triceps Pushdown: 1 set 10 reps @ 45 lbs
Bench Press: 1 set 10 reps @ 55 lbs
Seated Lat Rows: 1 set 10 reps @ 35 lbs
Rear Deltoid Row: 1 set 10 reps @ 35 lbs
Deadlift: 1 set 10 reps @ 35 lbs
Chest Fly: 1 set 10 reps @ 30 lbs
Military Press: 2 sets 10 reps @ 20 lbs
Mabu/Horse Stance: 2 mins
Rows: 3 mins @ 35 lbs (cooldown)
Body Weight: 301.5 lbs (cry)
That's the first time in a month my weight was back over 300. I'm hoping it was a scale fluctuation, although it could have been that I indulged in some soda and the yummy British candy at the SJ room party.
Ah well. At least with this workout I've made up the ones I missed while at the con. Tomorrow is back to the normal schedule! So Sunday will begin Week 13 (dunh dunh duuunnnh) without a single missed workout! ^.^