7/26/12
Shoulders,Abs,Neck,Cardio,Calves:
Shoulders:
Seated Bradford Press:
80-20
100-15
110-12
90-15
Laterals Behind The Back:
20-20
25-15
35-10
30-12,drop to 20 pounders for 8 more,totalling 20 reps.
Face-Pulls:
5 X 12-15 with 6 plates
Triple-Drop-Set:
Cybex Seated Lateral Machine:
90-12,drop to 70 for 12,drop to 50 for 13 more totalling 25 reps
Abs:
Tri-Set:
{Rope-Crunches:
3 x failure with 11 plates
{Crunches:
3 X failure
{Lying Leg Raise:
3 X failure
Neck:
Nautilus 4-Way Neck Machine:
2 sets in all 4 positions using various poundages for fairlyn high reps
Cardio:
Walked for 21 minutes in inclined treadmill.
Calves:
4 Triple-Drop Sets to failure, followed by half reps to failure on all sets.
(^^did these after cardio so I could walk)