I trained at the YMCA today and let me tell you that people are so rude to serious lifter. I agree that serious lifter should not be lifting at the YMCA but dang it if I didn't want to slap everyone in there. Terrible looks and speaking about me right in front of me thinking can't hear them because I had my head phones in but they weren't on so I guess I fooled them. My mind was blown. Definitely learned my lessen to not ever be rude to people just because of the way they look. I Don't go the gym all done up and I'm not going to start just because my pants are too tight and my hair is too fuzzy. Anyways training went well. Hit speed for upper and triceps work.
DB floor presses
40x12
50x10
60x5x8
Push UPS 5x10
Peck cable fly 4x20
Cable triceps push downs 4x30
Over head triceps ext. 4x10
Single cable triceps kickbacks 3x20
10 min on the bike
100 stability ball crunches.