1-30-09 Shoulders/Calves/Abs
Warmup - front delt raises s/s with side lateral raises 25 reps 15lb DBs
Hammer Shoulder Presses - 15(100lbs) 12(150) 10(170) 8(200) 6(210)
s/s Horizontal Calf Raises - 15(240lbs) 15(260) 15(280) 12(300) 12(300)
Wide Grip Upright Rows - 15(45lbs) 12(65) 10(85) 10(95)
s/s Standing Calf Raises - 12(240lbs) x 4
Front DB Raises - 15(20lbs) 12(25lbs) 10(30lbs)
s/s Rear Lateral DB Raises 3 x 10(30lbs)
Seated Lateral Raise Machine 7 x 8-10 (100lbs) 30 sec rest periods
Rear Cable Flyes 7 x 10(15lbs) 30 sec rest periods
BB Shrugs 4 x 8(315lbs)
s/s DB Shrugs 4 x 12(75lbs)
Standing Rope Cable Crunches 4 x 10-15 (85lbs)
s/s Hanging Obliques Crunches 4 x 8
No cardio today as extinguishing 3 dwelling fires at 5am was enough, in my opinion ..LOL
