Highschool Training 2006-2007.

[MynameisMike]

I'm going to start a new log to help record my progress.
I'm just coming off my last football season and a probally torn labrum in my right shoulder. Because of that I'm now extremely limited in what excersices I can do but it's getting better every week and hopefully I'll be able to avoid surgery.

Since im coming off in-season, I have lost a lot of muscle/strength and I should be gaining a lot back quickly.

Workout: Chest/Triceps (I have to basically use all machines).
Machine Flat DB Press: 90/10 | 110/7 | 110/6
Inc. Mach. Press: 120/10 | 130/8 | 140/7
Mach. Flys: 100/10 | 120/10 | 140/10
Upright Mach. Press: 120/10 | 130/7 | 120/7
Mach. Dips: 120/10 | 140/9 | 140/8
Rope Extensions: 35/10 | 40/7 | 35/7

That's it.
-I'm out.

[MynameisMike]

Solid Workout Today. I took 4 AMP before my workout and I could not stop, I'm still not even tired from my workout 3 hours later.

Workout: Back Day

Deadlift: 275/6 | 295/6 | 275/6
Reverse Grip Barbell Rows: 95/10 | 115/10 | 135/10
Hang Clean: 95/10 | 135/10 | 155/4
Cable Row: 150/10 | 160/10 | 160/10
Back Extensions: Bar/10 | Bar/10 | Bar/10
Cable Pulldowns: 100/10 | 110/10 | 120/10
BB Curls: 45/10 | 65/7 | 55/7
DB Curls: 30/10 | 25/10 | 25/10

Solid Workout. Still Working on perfecting form on deadlifts and barbell rows and my strength will soon follow.

Cardio: Stairstepper L20 15 Minutes 381 Calories Burned.


Solid Diet, so far.

-That's it.
-Mike

[MynameisMike]

Solid Day Today. No Workout Just Cardio.

Cardio: Stairstepper 30 Minutes. 660 Calories Burned.

This was killer. Almost passed out, which I love. :D.

That's it for today. I'm outta here.

-Mike

[MynameisMike]

Alright, I just absolutely murdered my legs on thursday with squats. After doing all my sets I was just about dead, but I loved it.

Squats:
225/10 | 315/6 | 335/6 | 345/6 | 375/4 | 315/6 | 225/10 | 135/10

From 375 to 135, It was all straight drop sets, I could barely walk after and my heart was just pounding but I loved it.

SLDL: 45/10 | 95/10 | 95/10
Still perfecting my form on these.

Leg Extensions: 140/10 | 140/10 | 140/10
Leg Curls: 140/10 | 140/10 | 140/10


That was it for the workout, but it was a killer, here on saturday I can still barely walk.

[MynameisMike]

I had a good but not great workout today.

Workout: Chest/Tri's
Mach. DB Press: 45/10 | 55/9 | 45/7
Inc.Mach Press: 120/10 | 130/8 | 140/6
Vert. Mach Press: 120/8 | 130/8 | 140/7
Mach. Flys: 120/10 | 120/10 | 120/10
Mach. Tri Pressdowns: 120/10 | 140/10 | 140/10
Skullcrushers: 35/10 | 35/10 | 45/9

First Day doing skullcrushers as I am nervous doing them with my shoulder but it felt well enough and I had no problems whatsoever with them today. I have some sort of cold and I kept getting headaches during my work sets but I worked through it and It went ok. Strength is continuing to go up.

Cardio: Stairstepper. 10 Minutes. 228 Calories Burned.

I had a pretty ****ty diet today because we had our football banquet and all next week I will be on retreat but hopefully after that I will be able to get back on track.

-Mike

[MynameisMike]

Solid Workout Today. It's getting late so I'll just post real quick.

Workout: Back/Shoulders/Bi's
Deadlifts: 275/6 | 295/6 | 315/8
RG BB Rows: 135/10 | 155/8 | 155/8
Cable Pulldowns: 120/10 | 140/10 | 150/9
Cable Rows: 150/10 | 170/7 | 160/7
FG Mach. Shoulder Press: 110/10 | 130/10 | 150/10
Smith Mach. Shoulder Press: 95/10 | 115/10 | 135/8
Back Extensions: Bar/10 | Bar/10 | Bar/10
BB Curls: 45/10 | 65/10 | 75/6 | 65/10


That's it. I'll be gone till friday but I'll post back up then.
-Mike

[MynameisMike]

Alright, I'm finally back and now just continuing on with my scheduled workouts.

Workout: Chest/Tri's
Mach. DB Press: 55/10 | 65/4 > 45/5 | 55/6
Inc. Mach Press: 130/8 | 140/8 | 150/6
Vert. Mach. Press: 110/10 | 130/8 | 150/6
Mach. Flys: 120/10 | 140/10 | 140/6
Mach. Tri-Dips: 140/10 | 160/8 | 145/8
Skullcrushers: 45/10 | 45/10 | 45/10

Solid Workout Strength is definately increasing but I still believe its mostly due to muscle memory.

I took my free samples of Green Mag and Purple WRAATH today. I liked the green mag a lot during my workout and I may actually purchase it. I don't think that I will ever use PW though, ill stick to BCAA.

Otherwise I solid day today.
-Mike

[MynameisMike]

Quick but Tough Workout Today.

Workout: Rotator Cuff Work/Abs/Cardio

Weighted Cable Crunches: 70/10 | 80/15 | 80/15
Decline Crunches: 15 | 10 | 10
1 Set of my Ab Circuit
Side Bends: 10 | 10 | 10

Cardio: Stairstepper 20 Minutes 457 Calories Burned.

That's it.
-Mike

[MynameisMike]

Decent Workout Today. My form was terrible with my deadlifts, on my last set I went way to heavy.

Workout: Back/Bi's
Deadlifts: 275/6 | 315/6 | 335/4 | 275/4
BB Rows: 135/10 | 155/8 | 155/8
Back Extensions: Bar/10 | Bar/10 | Bar/10
Cable Rows: 150/8 | 170/8 | 180/8
Cable Pulldowns: 130/8 | 150/7 | 130/8
BB Curls: 75/8 | 65/7 | 45/10 | 45/10
DB Curls: 30/10 | 30/10 | 30/10

I'm back on CEE which should last me about 2 more weeks or so, strength was definately up but I went way to heavy on my deadlifts and could feel it a little bit on my back,so I definately need to concentrate more. I will try and get some pictures up soon.

-Mike

[MynameisMike]

Solid Workout Today. My shoulders will be sore tomarrow. I absolutely jacked up my back yesterday. I was stupid to try and go so heavy. I'll be more careful for sure next time.

Workout: Shoulders
FG Mach. Shoulder Press: 130/8 | 150/8 | 170/6 | 180/4
Smith Mach. Press: 95/10 | 115/10 | 145/7
DB Bent Side Raises: 30/10 | 30/8 | 25/8
Overhead Plate Raises: 25/10 | 25/10 | 25/10
Side Raises: 10/10 | 10/10 | 10/10

Shoulder felt real good my good shoulder actually seemed to bother me more than my bad one.

Cardio: Ran 1 Mile in about 10 minutes or so.

That's it.
-Mike

[MynameisMike]

I just had a quick cardio workout today before my physical therapy for my shoulder and then work.

Cardio: Stairstepper 30 Minutes. 660 Calories Burned.

My weight is still at about 185 and is not going down and probally will not because I'm starting back on CEE. In my next order, I'm going to buy some Bulk Beta-Alaine and Citrulline Malate and that will be my next stack.

I have my leg workout later today and I cannot wait.

-That's it.
-Mike

[MynameisMike]

Alright. My leg workout kicked my ass and I will definately be sore as hell tomarrow.

Workout: Legs
Squats: 315/8 | 365/6 | 385/4 | 395/2
Leg Press: 225/10 | 315/8 | 405/8
SLDL: 95/10 x3
Glute Ham Mach: BW/6 x2
Leg Extensions: 120/10 | 140/10 | 140/10
Leg Curls: 120/10 | 140/10 | 140/10

My legs were fried after this. My numbers are squat are definately up and I'm attributing some of this to the CEE. I also used the last notch on my weightbelt for the first time since last summer. My weight is still that same at about 185 yet I'm getting leaner each day. I'll probally be out partying all weekend but I'll be good to go on monday. :D

-Mike

[MynameisMike]

Solid Workout today. I took 4 amp before my workout because I had a pretty rough night last night.

Workout: Chest/Tri's
Mach. DB Press: 60/8 | 65/4 | 55/6
Inc. Mach Press: 150/8 | 160/6 | 150/6
Mach. Flys: 120/10 | 140/10 | 140/10
Vert. Mach. Press: 150/8 | 160/5 | 150/6
Mach. Pressdowns: 160/5 | 140/8 | 120/10
Skullcrushers: 45/10 | 55/8 | 55/8 >super setted to CGBP>
Tri-Extensions: 60/8 | 50/10 | 45/10

Solid Workout. My endurance and strength is definately increasing and I am getting leaner each day.
-Mike

[MynameisMike]

Here is a new picture of me taken today at 185 lbs.

I still want to get much leaner and plan on doing that.

Tell me what you think!

[MynameisMike]

Solid Workout Today. I focused a lot more on my form today and dropped the weight down. I felt that my form was much better as I felt on the bottom I was getting below the bar further than before which should save my back.

Workout: Back
Deadlifts: 275/6 | 275/6 | 275/8
Bent BB Rows: 135/10 | 155/8 | 135/8
Assisted Pullups: 70/10 | 60/8 / 70/8
Pulldowns
Cable Rows: 160/7 | 150/8 | 150/8

I decieded to switch my bi's over to tomarrow with shoulders. After tomarrow, I'll be gone on vacation and won't be able to workout till sunday. That's it for today.
-Mike

[MynameisMike]

Solid Workout Today.

Workout: Shoulders/Bi's
Mach. FG Press: 160/8 | 170/6 | 140/6
Smith Mach. Press: 145/8 | 155/6 | 165/5
DB Bent Side Raises: 30/10 | 30/10 | 25/10
Overhead Plate Raises: 25/10 | 35/8 | 25/10
Mach. Press: 50/10 | 70/10 | 90/8
BB Curls: 75/10 | 65/10 | 55/10 >3 supersets down
Alt. DB Curls: 30/10 | 35/10 | 35/10
Abs..


Cardio: Stairstepper 10 Minutes 229 Calories

Overall Solid Workout. I am still very careful with my shoulder but I am getting more and more confident each week. I took some more pictures today and I was a little disappointed but oh well. I'm gone till sunday and won't be able to train :(. Ill be back.
-Mike

[MynameisMike]

****ty Workout today. I kinda pushed my limit partying last night and payed for it today. I tried but I just felt like **** so I just gave up finally. I did set a PR for my first excercise though.

Workout: Chest
Mach. DB Press Mach: 65/6 | 60/5 | 50/10
Inc.Mach Press: 150/6

I hoped on the bike for about ten minutes and then just left.

[MynameisMike]

I switched up workouts today because I messed up my thumb playing basketball and it was bothering me today so I'm switching up my leg and back day this week.

Workout: Legs
Squats: 315/6 | 365/6 | 385/4
SLDL: 95/10 | 110/8 | 110/8
Leg Press: 405/8 | 495/6 | 405/8
Leg Extensions: 140/10 | 160/10 | 160/10
Glute-Ham: 10 | 10

Quick but tough workout. My numbers did not go up this week in the squat because they felt very heavy today however, I will hit them hard next week and they will be up for sure.
-That's it.
-Mike

[MynameisMike]

Solid Workout. I put in Chest/Shoulders/Bi's in because I basically missed my Chest workout on saturday but all in all it was a solid workout.

Workout: Chest/Shoulders/Bi's
DB Mach. Press: 65/7 | 65/4 | 55/6
Inc.Mach Press: 130/8 | 160/4 | 150/5
Smith Mach Press(Shoulder): 145/6 | 155/4 | 145/5
SG Mach. Press: 150/10 | 170/8 | 150/10
Arnold Presses: 25/10 | 30/10 | 30/10
Mach Curls: 50/10 | 60/10 | 50/10
Alt. DB Curls: 35/10 | 40/4 --35/6 | 35/10

Solid Workout. I tried Arnold Presses for the first time since the shoulder injury and it felt really good though I am still going light and being careful with it. That's it. I may go up to the gym after work but ill see how I feel then.
-Mike

[MynameisMike]

Solid Workout Today. I left out deadlifts because I want to let my back recover just a little more. There isn't any pain but I figured 1 week off won't hurt it.

Workout: Back
BB Rows: 135/8 | 165/8 | 185/6 | 135/8
Cable Pulldowns: 120/10 | 140/8 | 150/7
DB Rows: 60/8 | 70/8 | 70/8
Cable Rows: 160/8 | 170/7 | 160/8
Rope Crunches: 75/10 | 90/10 | 95/10

Quick but solid workout, its obviousally much easier without deadlifts in there. The set of 185 on BB Rows was still way to heavy and my MTM connection was not there. My back workouts are often a problem as I think I'm using my arms way to much but I will see by my DOMS tomarrow.

-Mike

[MynameisMike]

SNOW DAY!!!!!!!!!!!!!!! So I got in an extra cardio workout and did some rotator cuff work.

Cardio: Stairstepper. 25 Minutes 530 Calories.

Quick but Solid Workout. I should be gone until sunday.
-That's it.
-Mike

[MynameisMike]

Solid Workout with my Dad Today. Felt real great, strength is definately increasing.

Mach. DB Press: 70/4 | 65/5 | 55/8
Inc. Mach. Press: 160/7 | 170/5 | 160/5
Vert. Mach Press: 150/8 | 150/6 | 140/6
Mach. Flys: 140/10 | 140/10
Skullcrushers: 45/10 | 55/10 | 65/6 supersetted to CGBP x10
Mach. Dips: 160/8 | 160/7 | 140/8 > 100/8

Quick but solid and intense workout. Strength is slowly increasing week by week while my weight is staying about the same but I'm looking a little bit leaner each week. I'll get up a pic later today.
-Mike

[CEO Josh]

Solid Workout with my Dad Today. Felt real great, strength is definately increasing.

Mach. DB Press: 70/4 | 65/5 | 55/8
Inc. Mach. Press: 160/7 | 170/5 | 160/5
Vert. Mach Press: 150/8 | 150/6 | 140/6
Mach. Flys: 140/10 | 140/10
Skullcrushers: 45/10 | 55/10 | 65/6 supersetted to CGBP x10
Mach. Dips: 160/8 | 160/7 | 140/8 > 100/8

Quick but solid and intense workout. Strength is slowly increasing week by week while my weight is staying about the same but I'm looking a little bit leaner each week. I'll get up a pic later today.
-Mike

Good to hear man, str gains are key.

[MynameisMike]

Good to hear man, str gains are key.

Yeah thanks a lot. Here's a new picture from last wednesday.

[MynameisMike]

Alright, this has been a crazy week and will be a crazy weekend but I managed to get in my shoulder/back and my leg workout in. I'll post up the leg workout from thursday.

Workout: Legs
Squats: 315/6 | 365/6 | 405/3
Leg Press: 315/8 | 405/8 | 495/8
SLDL: 95/10 | 135/10
Leg Extensions: 160/10 | 180/10 | 180/10
Leg Curls: 160/10 | 180/10 | 180/10

Quick, but solid tough workout. I'm going to start to increase the workload on squats. I was only going for 2 rep on 405 but I felt good enough and got 3, barely but I got them :)

That's it.
-Mike

[MynameisMike]

I had a chest workout yesterday but didn't get to posting, anyhow here is my leg workout from today.

Workout: Legs
Squats: 405/4 | 415/2 | 405/3
Leg Press: 315/8 | 405/8 | 495/8
SLDL: 135/8 x3
Leg Extensions: 160/10 | 180/10 x2
Leg Curls: 160/10| 180/10 x2

That was it. Quick but tough. My squat numbers are finally starting to come back, they felt great today. That's it.
-Mike

[MynameisMike]

Quick Workout today. I did super sets on almost all of my sets but I will not mark them but that is why there are so fewer sets today. I have finals this week so it has been a bit hectic but things should get settled down soon enough.

Workout: Chest/Tris
Mach. DB Press: 70/6 | 55/10
Inc. Mach Press: 150/6 | 140/6
Vert. Mach. Press: 150/6 | 140/6
Skull Crushers: 65/8 | 65/8 | 65/5 >CGBP x10

That's it. It was very quick but intense. I'm out. I begin a new log tomarrow.
-Mike

[MynameisMike]

Short workout today because I really need to study for finals instead of working out but it was solid, my legs with definately be sore tomarrow.
I also did a leg workout instead of back because the gym was absolutely packed but the squat rack was open.

Workout: Legs
Squats: 405/4 | 415/3 | 405/1 > 315/6
Leg Press: 405/8 | 495/6 | 495/4

Quick but solid.
-Mike

[MynameisMike]

I had to once again shorten up my workout due to finals and what not but here it is.

Workout: Shoulders
Smith Mach. Press: 135/8 | 155/6 | 165/5
FG Mach. Press: 150/5 | 130/8 | 130/7
DB Arnold Presses: 30/8 |40/8 | 45/7
Mach. Curls: 50/10 | 60/10 | 70/6 > 50/4

That was it. Quick but solid workout.
-Mike

[MynameisMike]

Solid Workout Today.

Workout: Back
BB Rows: 135/10 | 175/6 | 155/6
Cable Rows: 150/8 | 170/8 | 180/8
Assisted Pullups : 40/8 | 40/6 | 50/6
Bent Raises: 15/10 | 15/10
T-Bar Rows: 135/10 | 180/8 | 205/8

Good Workout Today. I think I'm going to stop doing BB Rows because I just cannot get the Mind to Muscle Connection. The energy and focus today was great. So far so Good
-Mike

[MynameisMike]

Solid Day today. I popped two caps in before cardio today. I am taking the dosing fairly slow now because I'm pretty sure I'm sensative to the Y in NCINERATE. I also noticed today that the stuff inside the caps is a liquid which is kinda cool haha

Cardio was hell and I'm dead right now but I got it over with.

Cardio: Stairstepper. 25 Minutes. 541 Calories.

I'll probally get some pictures up sometime next week.
-Mike

[MynameisMike]

Good Workout Today. I did bench press for the first time in about 4 months and it felt real good. I still used a towell on my chest though.

Bench: 155/10 | 185/6 | 155/8
Inc. Mach. Press: 150/8 | 170/6 | 160/5
Vert. Mach Press: 140/8 | 150/6 | 140/8
Flys: 140/10 | 160/6
Skullcrushers: 65/10 | 65/10 >>CGBP
Mach. Dips: 140/10 | 160/6
Seated DB Overhead Extensions: 40/10 | 50/7

It was an ok chest workout but definately a solid tricep workout added in some different exercises. Otherwise everything is good.
-Mike

[MynameisMike]

Set another PR in my squat today on the first set. It's now much tougher to added weight to my squat, the numbers just don't go up like they used to.
It was a quick workout for christmas with my family. :)

Workout: Legs
Squat: 315/6 | 415/4 | 405/2 :(
Leg Press: 405/8 | 495/6 | 495/4
SLDL: 135/8 | 135/8

Quick but solid and intense workout. I was pissed on my last set of squats for only to get to reps. I think it was because I didn't wait that long before my second set which I pushed out maximal effort on.

N-CINERATE: So far so good. Energy is still up yet so is my moms cooking but I will get back on track tomarrow...merry christmas
-Mike

[MynameisMike]

Solid Workout Today.

Workout: Shoulders/Bi's
Smith Mach. Press: 145/8 | 165/7 | 175/5
RG Mach. Press: 150/8 | 160/6 | 170/5
Arnold Presses: 50/8 | 55/5 | 50/6
Cable Lateral Raises: 20/10 | 30/10 | 30/10
Rear Delt: 50/10 | 70/10 | 60/10
Seated Curls: 65/10 | 75/9 | 65/10 (All drop setted)
Alt. DB Curls: 35/10 | 40/5 > 30/5 | 30/10
Cable Curls: 50/10 | 60/10 | 70/10

Tough but solid workout. Strength is once again increasing.

N-CINERATE: Solid Energy. Felt warmer in the gym. So far so good.

-Mike

[MynameisMike]

Real good workout today, my back feels fried. With deadlifts, I went real light to concentrate on form and they felt good, its been awhile since I have done them. My lower back is still a little iffy.

Deadlifts: 225/8 | 225/8 | 275/8
Hang Cleans: 135/5 | 165/5 | 165/5
T-Bar Rows: 160/8 | 180/8 | 180/8
Back Extensions: 25/10 | 25/10 | 25/10
Assisted Pullups: 50/8 | 40/6 | 40/5
Cable Rows: 160/8 | 160/8

I felt a nasty crack in my shoulder when I was putting the bar behind my back during back extensions and thats actually the most trouble that I've had with my shoulder in forever. It felt fine, it didn't come out but just gave me a little pop.

N-CINERATE: I had to walk about a half mile to the gym today (long story) but I noticed even though I live in Michigan and its fairly cold out today, I was slightly sweating on the walk to the gym and once I started to workout I was definately sweating a lot more. I'm still only going to stick to two caps because I still feel I'm fairly sensative to the Y in it. I'm going out tonight and I'll take a second dose before dinner and let yall know how that goes.
-Mike

[MynameisMike]

Solid Workout today. I apologize for not posting but I haven't been home since friday but now im here. :)

Workout: Shoulders
Smith Mach. Press: 145/8 | 175/7 | 165/6
FG Mach. Press: 170/7 | 170/6 | 160/6
Arnold Presses: 55/6 | 50/6 | 50/6
Rear Delt Mach.: 50/10 | 70/10 | 90/10
Cable Lateral Raises: 25/10 | 25/10 | 20/10
Bend Over Raises: 10/10 | 10/10 | 10/10

Tough but solid workout. I also got in a chest/tri workout on friday but I did not post it.

N-CINERATE: So far so good. The most noticable effects of it is the increase in sweating which is nice in the middle of winter :D.
-Mike

[MynameisMike]

I apologize for not posting, it has been a crazy weekend for me once again but I got in a solid leg workout on saturday and heres todays workout.

Workout: Chest/Tri's
Bench Press: 185/8 | 185/6 > 135/10
Inc. Mach. DB Press: 25/10 | 35/10 | 45/5
Vert. Mach. Press: 130/10 | 150/6 | 140/8
Cable Crossovers: 30/10 | 40/10 | 35/10
Skullcrushers: 75/6 | 65/10 / 65/10
Mach. Dips: 140/10 | 140/10

Increased my Bench Press by two reps but definately could have gotten more but my dad was at work today so I didn't have a spotter and that stuff makes me nervous . The Inc. Mach. DB Presses were new and I will definately be sore tomarrow, the strech was very good and the same with Cable Crossovers, they felt much better than my normal Mach. Flys.

N-CINERATE is going well I'm now dosing at 3 caps and still noticing heat heat heat!
-Mike

[MynameisMike]

This is my workout till yesterday, I didn't get it in till late hence why I am posting it today.

Workout: Shoulder/
Smith Machine Press: 185/6 | 175/8 | 175/6
Arnold Presses: 45/8 | 55/8 | 55/5
Rear Delt Machine: 80/10 | 80/10 | 90/7
SG Mach. Presses: 150/8 | 170/5 | 160/6
BO Raises/Side Raises/ Front Raises: 3 x 10/10

Quick but definately tough workout. I started a Citrulline Malate/ Beta Alaine stack earlier this week and it already seems as if my endurance is increasing. The incinerate is going, well and should probally only have a week or two to go and then I will post up some pictures.
-Mike

[MynameisMike]

Good Solid Chest Workout that I had yesterday, but didn't have time to post.
I increased my benchpress by two reps also.

Workout: Chest/Tri's
Bench Press: 185/10 | 195/5 | 185/6-1
Inc. Mach. DB Press: 35/6 | 35/6 | 35/6
Vert. Mach. Press: 160/6 | 150/6 |150/6
Cable Crossovers: 35/10 | 40/10 | 45/9
Alternate Skullcrushers: 45/10 | 45/10 | 45/10

Then Today I did a quick back workout with my dad.
T-Bar Rows: 180/8 | 205/8 | 205/6
Assisted Pullups: 40/8 | 30/7 | 20/3
Cable Rows: 150/8 | 170/8 | 180/8
Mach. Curls: 70/10 | 60/10 | 50/10 > 25/10


I have a decent amount of DOMS in my chest today and I am pretty happy that my bench is increasing with each workout. I'm also liking the BA/CM stack that I'm starting which as of right now I see my endurance increasing already. The N-CINERATE is still going well, I have somewhere around a week left of the bottle. I don't know why but I just couldn't get into my back workout today. Mentally, I was out of it. I got plenty of sleep last night, but I think my body may need a short break, but I will see how I feel tomarrow.
-Mike

[MynameisMike]

Solid Workout Today.

Workout: Shoulders
Smith Mach. Press: 185/5 | 185/4 | 165/8
Arnold Presses: 55/6 | 45/8 | 45/8
SG Mach. DB Press: 20/10 | 30/6 | 20/10
Real Delt: 70/10 | 80/10 | 90/9
Cable Lateral Raises: 20/10 | 25/10 | 30/9
BO/Side/Front Raises (Super setted): 3 x 10/10

Cardio: Stairstepper L19 10 Minutes Calories: 226

Tough solid workout. I focused a lot on my form today and my shoulders were definately wiped after the workout. The N-CINERATE is definately going well, I was sweating like no other in the gym today.

-Mike