Wonder Woman Wednesday

I woke up today pumped to workout back/sh/bis and SPRINT fast today~ I feel energized like "wonder woman"!!
So~ I hit the gym at about 11am and got in a good, good, good lifting workout. I'll do my sprints later this afternoon~ it's going to be HOTTTT here today!
Warm up- tanned and r-bike 10 mins
Lat Pulls
130x10
150x10x2
paired with lateral raises
10# platesx10repsx3sets
Pull ups
6,5, assit 20#x6reps, assist 30#x10reps
paired with Knee ups
3sets
Hi-Lat row (hammer strength machine)
Seated rows- 2 sets, sore lower back
paired with Ball crunches- on set, sore lower back
Shoulder press
50x10x3sets
bicep curls machine
50x10x2
shoulder press machine backward- one set of 15 @50#...good stretch!
Wide cable lat pulls (on knees)
50x10+5x3sets
paired with posedown bicep curls
30x10x3sets
with cable bicep curls
50x10x2sets
My food so far today has been no carbs except for a bit of sugar in my coffee:
coffee
sugar free energy shot
protien shake 25g pre workout; 25g post workout
salmon
egg drop soup (I posted the recipe in the RECIPE section)
Your freind,
WONDER WOMAN!!!