11-25-2013
Smith Machine Seated Shoulder Press
90 x 10
140 x 8
180 x 3 x 8
Slow eccentric on these
Cable Pullaparts
50 x 15
57 x 3 x 12
30 x 25
Kelso Shrugs on Chest Supported Row
180 x 3 x 12
Machine Lateral Raise
140 x 2 x 12
100 x 4 x 12
100 x 15
Seated Incline DB Curl
25 x 4 x 10
11-26-2013
Bench Press
45 x 20
135 x 2 x 15
225 x 4 x 15
Slow eccentric, pause before chest to keep tension on the chest longer.
Incline Hammer Strength Bench
180 x 3 x 15
Used a very wide grip
Seated Machine Fly
190 x 7 x 10
Seated Tricep Pushdown
230 x 4 x 8
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