Kind of mix and match today. Worked out anything that wasn't sore, more or less.

By the way, crunches are part of every workout. Either 5 * 25 crunches or 5 * 25 reverse crunches.

Seated lateral row: 8 * 110 lbs, 8 * 125 lbs, 8 * 140 lbs, 8 * 155 lbs, 6 * 155 lbs.
Pullup: 5 * -30 lbs, 6 * -40 lbs, 5 * -40 lbs, 6 * -40 lbs.
Side Lateral Raise: 8 * 24 lbs, 8 * 30 lbs, 8 * 30 lbs, 8 * 30 lbs.
Machine Squats: 8 * 135 lbs, 8 * 155 lbs, 8 * 155 lbs, 8 * 165 lbs.
Chest Flies: 8 * 85 lbs, 8 * 100 lbs, 8 * 110 lbs, 7 * 110 lbs.
Machine Bench Press: 8 * 100, 8 * 110 lbs, 8 * 120 lbs, 4 * 120 lbs.
Hip Abductors: 8 * 50 lbs, 8 * 90 lbs, 8 * 90 lbs, 8 * 110 lbs.
Hip Adductors: 8 * 70 lbs, 8 * 90 lbs, 8 * 110 lbs, 8 * 110 lbs.

Those hip exercise numbers make me feel weak.