I got stood up by a hot man

My DH pullled a no show at the gym...he got caught up in a conference call for work...so I had a good workout without him.

Here it was:
warm up r-bike 10 min
Lat pulls
50x15

Knee ups
40
40
Pull ups overhand shoulder width
10

Shoulder rehab
laying down outward rotation
2x10x6-8reps
sitting outward rotation
2x10x10

Pull ups paried with shoulder press machine
10 underhand grip/70# spx12
8 straight grip/90#spx10x2sets

Then Behind the neck standing military press / Barbell curls
1x45x10 on each exercise
2x50x10 on each

upright rows
45x12
55x10

Lat pull downs
90x10
100x10
100x10

Then the elliptical for a total of 23 min...I took it easy the first 12 min...then even min intervals of 14,14,14,15,15,15...a good workout.

HOME and ate :)....now back to work!
-Michelle