Fri Nov 20, 2009: Delts, Arms

Started at 8:20 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

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 - 70 lbs: 10, 10, (behind head) 10, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 8:42 pm

Arms:

• Bench Dips - 75lbs on lap: 28, 21, 18, 16, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8, (1 extra set of 6, wide grip)
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• (BB Curls (wider grip): - 70 lbs: 8, 8, 7, 6

Abs/Lower back:

• 10 minutes or so.
• (Good Mornings: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 9:05 pm