Wed July 22, 2009: Delts

Started at 5:44 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• (Warm-up: Good Mornings: 20, 20, etc.
• (Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 8, 7, 6 = 49
• (More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 14, 9, 7, 6, 6 = 42
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (hold at top, 30 sec rest intervals): 12, 12, 12, 12
• (Good Mornings: 20, 20,)
• Jacks: 50, 30 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• (Reverse wrist curls (10 lbs each): 25, 20, 15, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 6:17 pm.