Training day 06-28-2013

STANDING DB PRESS
Set 1: 45 lbs × 10
Set 2: 15 lbs × 15
Set 3: 65 lbs × 10
Set 4: 25 lbs × 15
Set 5: 85 lbs × 15
Set 6: 40 lbs × 15
Set 7: 85 lbs × 15
Set 8: 40 lbs × 15
Set 9: 85 lbs × 15
Set 10: 40 lbs × 15

High reps today on the Press. Pushed the left arm to 40 pounds and felt easy.

SIDE LATERALS
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15

PUSHUPS
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Well pushups, both arms… look at that… the left arm can now handle a pushup, that only means bench pressing in the future again.

KELSO SHRUGS
Set 1: 70 lbs × 20
Set 2: 70 lbs × 20
Set 3: 70 lbs × 20

FACE PULLS
Set 1: 70 lbs × 20
Set 2: 70 lbs × 20
Set 3: 70 lbs × 20

WIDE GRIP PULLDOWNS
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20
Set 3: 100 lbs × 20

Used both hands on the pulldowns for the first time since I tore my bicep. Damn, that feels so good. Of course I went lighter, but repped out.

DUMBBELL CURLS
Set 1: 40 lbs × 15
Set 2: 20 lbs × 15
Set 3: 40 lbs × 15
Set 4: 20 lbs × 15
Set 5: 40 lbs × 15
Set 6: 20 lbs × 15

ROPE PRESSDOWNS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20