Saying And Doing Are Two Totally Different Things

Just because your in the gym for two hours doesn't mean anything!  Its all about what you get accomplished in that time there.  So Get focused !

Today:  Chest Workout  60 Minute Total (50 Minutes Routine)

Free Weigh Flies- 40lbs  (4 sets) 10 reps  (all Chest)
Single Hand Free Weight Flies- 30 lbs (4 sets) 10 reps ( Chest and Ab/core stabilizing)
Incline Bench machine- 4 Sets- 190lbs, 200lbs, 210lbs, 230lbs (10,10,9,8 reps)  20 sec breaks between set
Machine Flies- 4 Sets-  160lbs, 180lbs, 200lbs & 220lbs (10,10,10,6 reps)
Cable Cross Decline Single Hand & Double- 95lbs (2 sets) & 105lbs (2 Sets)
Cable Cross Incline Double Hand-95lbs (2 sets) & 105lbs (2 Sets)

* During workout heart rate is in cardio calorie burn mode-  Minimal breaks helps turn normal weights into a cardio session as well

Core.
 Bosu Platform with crunch ball (Unstable push ups)-  Elevated push-ups ( 5 sets for reps of 10-12) * Minimal breaks to keep heart rate at max..... Working Core/Chest and upper back.

Cardio

15 Min Stair-Level 6 with 45lbs weights