IHOP is good for deloading

I did what i call blood work thursday (just get a lot of blood into the muscles and encourage some joint lubrication is all I was going for)

Triceps rope pushdowns: 6 sets of 15
Chest DB Fly: 6 sets of 15
DB Curl: 6 sets of 15
DB triceps ext: 4 sets of 10
front and side raise: 2 sets of 20
Assisted pullups: 3 sets of 15
Biceps curl machine: 3 sets of 10
overhead kb press: 2 sets of 20
bench press 6 sets of 10 various grips

Saturday I came in early to teach KB class and then proceeded to IHOP for a deload breakfast with mike. Don't know what the rest of the week will bring, but I know heavy band squats looms on Saturday.