miniking96's first log

[miniking96]

Shoulders 3/6/13


Smith shoulder press 
Plate x 11 
Plate 10 x 8
Plate 20 x 4
Dropset 
25 x 12 

Side lateral supserset w rear delt flies
25 x 10
25 x 9
25 x 9

Front raises cable 
50 x 8
50 x 8
50 x 8

Vertical raisescable 
80 x 10
90 x 8
100 x 5

Bb shrugs 
Plate x 12 
2 plates x 8
1 plate x 12

Db shrugs 
65 x 12 
75 x 10
80 x 9

[miniking96]

Back abs 3/7/13


Rack pulls 
Plate x 12 
Plate 25 x 11 
2 plates x 6

Bb rows 
25 x 12
35 x 10
45 x 7

Bench rows laying down ss w reverse flys 
40 x 12 
50 x 10
60 x 6

Lat pulldown plated loaded 
Plate x 12
Plate 25 x 12
2 plates x 8

Pulls to waist ss w reverse cable flies 
40 x 12
40 x 11
40 x 10 

Weighted ab work 

[miniking96]

Chest 3/8/13


Incline db 
65 x 10
70 x 9
75 x 7

Flat bb 
135 x 12 
155 x 9
175 x 5
135 x 7

Incline cable press w bench 
40 x 12
50 x 10
60 x 8

Decline cable 
50 x 12
60 x 10
70 x 7

Pecdec flies 
100 x 10
115 x 8
115 x 8

Weighted ab work 

[miniking96]

Arms 3/11/13

Preacher 
60 x 12 
70 x 10
80 x 7

Wide curl 
50 x 12
60 x 8
60 x 7

Cable preacher 
40 x 9
45 x 10
50 x 8

Hammers 
30 x 12
35 x 9
40 x 7

Cable skulls 
110 x 12 
120 x 11
130 x 9

Reverse grip cable skulls
70 x 12 
90 x 10
110 x 8

Dip machine
130 x 10
145 x 7
145 x 6

Arm extension machine 
3 sets of 12

Forearm work