( Did delts yesterday, with cleans - Delts (left shoulder sore, first day doing standing BB press, started out standard, changed to behind head because I was leaning back too much):
- (Lateral raises - 10 lbs 45 sec rest): 12, 12, 12, 12
- (Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12
- (Standing Barbell Military Press (behind head) - 70 lbs: 12, 10, 9, 8,
- (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
- Done 7:19 pm
Arms:
- Bench Dips - 75lbs on lap: 30, 24, 20, 17, (superset with narrow bb curls)
- BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 10,
- Overhead 2-arm triceps extensions (37 lbs): 20, 19, 16, 14, (superset with wide bb curls)
- BB Curls (wider grip): - 80 lbs: 8, 7, 7, 6
- Reverse DB Wrist Curls - 10 lbs each: 24, 20, 15, (12) (hold for second at top)
Abs/Lower back:
- Lower back hyperextensions: 20, 20
- Jacks: 50, (20 (Bicycle crunches: 120, 80)
Finished at 5:57 pm
Stationary Bike: 3 Miles in 15 minutes
Stretch
Finished at 6:22 pm
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