March 10, 2006

I missed my workout on Wednesday because I was a little under the weather so last night I did a shoulder and leg workout. I hit some personal bests last night and I could have done a lot better had I rearranged my workout a little but non-the-less it was a pretty good workout complete with cramping and almost vomiting.

Front Raises
Set 1 45lb plate 10 reps
Set 2 45lb plate 10 reps

Lateral Raises
Set 1 25lbs 10 reps
Set 2 25lbs 10 reps

Military Press
Set 1 95lbs 15 reps
Set 2 105lbs 10 reps
Set 3 125lbs 10 reps
Set 4 185lbs 1 reps (Had I started out doing military press I am positive I could have squeezed out 6 reps here but the pump in my shoulders was so huge I just couldn't move it any more than 1 rep)

Reverse Cable Cross-Over
Set 1 35lbs 10 reps
Set 2 40lbs 10 reps
Set 3 45lbs 10 reps

Leg Press
Set 1 315lbs 6 reps narrow stance/6 reps wide stance
Set 2 405lbs 6 reps narrow/ 6 reps wide
Set 3 495lbs 6 reps wide/ 6 reps narrow

Leg Curls
Set 1 90lbs 10 reps
Set 2 100lbs 10 reps

Seated Calf Raises
Set 1 270lbs 15 reps
Set 2 270lbs 8 reps
Set 3 225lbs 15 reps
Set 4 180lbs 15 reps
(just a few seconds of rest between sets)

Cable Crunches
Set 1 5 plates 15 reps
Set 2 6 plates 15 reps

Tonight Back, Biceps, Traps.