Friday January 23, 2009: Delts

Started at 8:10 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 19 (20), 9 (10), 7 (8), 7, 6 (7) = 48
• Lateral raises (single arm) - 10 lbs: (40 sec rest intervals): 12, 10, 10, 10
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 120, 70)
• (Calf raises (singles, no rest): 25-20-15)
• Stationary Bike for 10 minutes (2 miles)
• Stretch
• Reverse wrist curls (5 lbs each): 30, 30, 25,
• Wrist Curls (5 lbs each): 30, 30

Finished at 9:20 pm.