Monday Feb 16, 2009: Delts

Started at 6:46 pm. All rest intervals of 1 to 1.5 minutes 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, 10, 7, 7, 7 = 52
• Lateral raises (single arm) - 10 lbs: (40 sec rest intervals): 14, 12, 12, 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, 80)
• Calf raises (singles, no rest): 25-20-15
• (Stationary Bike for 15 minutes (3 miles))
• (Stretch)
• Reverse wrist curls (10 lbs each): 25, 16,
• (Wrist Curls (5 lbs each): 25, 25)

Finished at 7:49 pm.