Saw a post on here the other day about getting people to post here more often. Well I'm here to do my part. I had the week of the 4th off so my workout consisted of 12 once curls and slalom skiing. Now its time to get back at it. Everything in lbs Monday (July 8th 2013) Throwers 10 (band work out to loosen up the shoulders and elbows) Dumbbell Bench: 1x8-100s; 1x6-120s; 3x4-125s Hang clean: 2x6-135; 1x4-185; 1x3-205; 1x2-225; 1x2-245 Standing Straight Bar Row: 3x8-205 Incline DB Press: 3x10-70s Dumbbell Row: 3x8-100s Tricep Over Head Ext: 1x8-100 Pull Ups: 3x12 Shrugs: 3x12-275 Forearm Curls:3x12-135 Fun Run Surprisingly the only part about today that sucked was the fun run. Taking a week off from cardio was a bad idea You know what they say "pain is weakness leaving the body."