Workout July 12 - Back/Chest/Shoulders

Close Grip Pulldowns - 2 x 11 x 85 and 1 x 11 x 90
DB Incline Press - 3 x 11 x 30
BB Bentover Row - 1 x 11 x 45 and 2 x 11 x 55
DB Flat Fly - 3 x 11 x 20
DB Rear Lat Raise - 3 x 11 x 10
DB Side Lat Raise - 3 x 11 x 10

then did 20 minutes of intervals on elliptical... suppose to be first training run with the nike group tonight but after legs yesterday and then running, and pushing probably a bit harder than I should have, my knees are a bit tender... see how they feel later today.. might go and just do run 1 min./walk 1 and alternate for the 3 miles...