14 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Seated Dumbbell Shoulder Press
-60's X 10
-100's X MISS (I rocked 'em right back, just couldn't get out of the hole.)
-80's X 8 (Too easy...)
-90's X 5
-90's X 5
-90's X 5

Front Delt Raises (L/R)
-35 X 10
-35 X 10
-35 X 10

Side Delt Raises
-40's X 8
-40's X 8
-40's X 8

Rear Delts (Reverse Pec Deck)
-100 X 10
-100 X 10
-100 X 10

Weighted Bench Dips
-45lb plate X Failure
-45lb plate X Failure
-45lb plate X Failure
-BW X Failure

Tricep Push-Downs (Cambered Bar)
-150 X 8
-150 X 8
-150 X 8

1-Arm Dumbbell Preacher Curls (L/R)
-40 X Failure
-40 X Failure
-40 X Failure

Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

Land-Mines (15lb medicine ball)
-50

Goody