Spine Friendly Work Out

Today I was back in the gym after my trip to Quebec and after a nasty bought of 24hr stomach flu. Here's how today went.

Warm Up - 10 minutes Elliptical Trainer, 135lbs bench 20 reps.
*Super Set*
Crunches (hands under butt) - 10 reps/hold for 4 sec, 10 reps/hold for 6 sec, 10 reps/hold for 8 sec.
Flat Bench Press - 4 sets, 8 reps, 225lbs.
Lat Pull Downs (varied grip) - 4 sets, 8 reps, 165lbs.

*Super Set*
Dips - 3 sets, 10 reps, 70lbs assistance.
Concentration Dumbbell Curls - 3 sets, 8 reps, 40/45/50lbs.

Felt really good. More like a proper work out.

Snowdaddy