Last night was a tough night at work. A little sore today but i feel ok.

Friday January 9/09
Upper Body (Rep)
Incline Bench Press (pyramid up).........3 sets...9,7,5 reps
Seated Rows (pyramid up).................3 sets...11,10,8 reps
Upright Rows...................................3 sets...10 reps
(superset with)
Dumbell Press..................................3 sets...8,7,7 reps
Incline Curls....................................3 sets...11,10,9 reps
Overhead Extension..........................3 sets...10,10,9 reps
Palm Down Wrist Curls.......................3 sets...12 reps
(superset with)
Palm Up Wrist Curls...........................3 sets...12 reps

Good workout today to spite being tired and sore at the beginning. Volume might turn out to be a bit too high. If so ill have to figure out a way to get it down a bit.

Im also trying to find a way to fit in more Rosstraing type workouts into my routine so my conditioning gets better.