Friday January 9, 2009: Delts

Started at 9:15 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), 10, 7 (8), 7, 6 (7) = 50
• Lateral raises - 7.5 lbs after: (40 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 120, 60
• Calf raises (singles, no rest): 25-20-15
• (Stationary Bike for 15 minutes (3 miles))
• (Stretch)
• Reverse wrist curls (5 lbs each): 30, 25, 25,

Finished at 10:12 pm.