serinde

5 min. on the elliptical blah blah.

Lateral raise: 2 reps of 10 @ 2lbs
Modular shoulder press: 2 reps of 10 @ 3lbs
Pullover: 2 reps of 10 @ 3lbs <--- raised this weight
Leg extension: 2 reps of 10 @ 2lbs
Leg Something Else That Does Hamstrings: 2 reps of 10 @ 2lbs
Assisted dip: 2 reps of 10 @ 115lbs
Assisted chin-up: 2 reps of 10 @ 115lbs. I changed to yet a third hand position, whereat it did seem to be using my back more than my arms.
Back To The Old Fly Machine: 2 reps of 10 @ 2lb. Grindingly hard.
Seated Row: 2 reps of 10 @ 25lbs. This was mostly to kill time while waiting for the situp bench.
13 situps on the angle bench, where at the 13th I got a charley horse...in my left hip. I mean, what?! (I have a suspicion this was delayed result from one of the leg machines.) Anyways, I deemed it prudent to stop at that point.

I think I'm doing some of these wrong, because I'm not always feeling it where the helpful colored-in muscle diagram says I should. And I think I may be doing them in an infelicitous order. And I definitely shouldn't be generating charley horses. Anyone recommend a book or a non-bozotic web site on these deep matters?