Workout Wednesday

I'm back on track...mostly. I'm in week three of the high intensity workout routine I found in an old Men's Health fitness book. Today was a little frustrating as I feel one of my weightroom colleagues was being harassed by a trainer for "cursing" which translated more or less into "the old people are uncomfortable with your blackness, please be less black". That kind of stuff pisses me off.

Anyhow, here is today's work:

Lift	Sets/weights
Warm-up	5 minute run
BB Bent Over Rows	205/7, 215/7, 225/4 (underhand)
Bench Press	225/7, 245/7, 255/4
Pull-ups	7, 7, assisted)
BB Overhead press	135/12, 135/12
One-arm BB curl	30/7, 40/4
Dips	BW/10, BW/12
Cool down	What's a cool down?

BB = Barbell, DB = Dumbbell, BW = Body Weight