2006 Journal

[bcapprentice]

I've been lurking here for awhile. The reinforcement given others to post their workout journals has encouraged me to do likewise. Be gentle with me! My pooundages are pretty light compared to some of you.

So today's workout.

Ab Crunch Machine
1st set 80 lbs 15 reps
2nd set 80 lbs 15 reps
3rd set 80 lbs 15 reps

Incline Dumbbell lPress
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reprs
3rd set 40 lbs 8 reps
4th set 40 lbs 5 reps

Hammer Strength Bench Press
1st set 140 lbs 6 reps
2nd set 140 lbs 6 reps
3rd set 140 lbs 6 reps
4th set 140 lbs 6 reps

Hammer Strength Shoulder Press
1st set 70 lbs 7 reps
2nd set 70 lbs 7 reps
3rd set 70 lbs 7 reps
4th set 70 lbs 7 reps

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps

Bent Over Lateral Raise
1st set 35 lbs 8 reps
2nd set 35 lbs 8 reps
3rd set 35 lbs 8 reps

One Arm Tricep extension
1st set 15 lbs 8 reps
2nd set 15 lbs 8 reps
3rd set 15 lbs 8 reps

Triceps Pushdown
1st set 42.5 kg 10 reps
2nd set 42.5 kg 10 reps
3rd set 42.5 10 reps

[kimsquit]

Good for you, Michael!

[samori]

Keep it up, BC !!

[bcapprentice]

Today was legs

Leg Extensions
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd 30 8 reps
4th 30lbs 8 reps

Leg Press
1st set 230 lbs 10 reps
2nd set 230 lbs 10 reps
3rd set 230 lbs 10 reps
4th set 230 lbs 10 reps
5th set 230 lbs 10 reps

Leg Curl
1st set 2 plates 6 reps
2nd set 2 plates 6 reps
3rd set 2 plates 6 reps
4th set 2 plates 6 reps


Seated Calf Raise
1st set 17 plates 15 reps
2nd set 17 plates 15 reps
3rd set 17 plates 15 reprs
4th set 17 plates 15 reps

[bcapprentice]

I should have gone to the gym on Friday but didn't make it. but made it yesterday(Saturday). Even went later in the day to do some cardio

So what did I do?

Ab Crunch Machine
1st set 80 lbs 15 reps
2nd set 80 lbs 15 reps
3rd set 80 lbs 15 reps

Hammer Strength Rows
1st set 180 lbs 8 reps
2nd set 200 lbs 9 reps
3rd set 200 lbs 9 reps
4th set 200 lbs 9 reps

TBar Row
1st set 80 lbs 9 reps(couldn't understand why it was so light!)
2nd set 125 lbs 6 reps
3rd set 125 lbs 6 reps
4th set 125 lbs 7 reps

Lat Pulldowns
1st set 15 plates 6 reps
2nd set 15 plates 6 reps
3rd set 15 plates 7 reps
4th set 15 plates 7 reps

Shrugs
1st set 75 lbs 7 reps
2nd set 75 lbs 7 reps
3rd set 75 lbs 7 reps

Stiff Legged Deadlifts
1st set 110 lbs 6 reps
2nd set 110 lbs 6 reps
3rd set 110 lbs 6 reps

Preacher Curl Machine
1st set 50 lbs 10 reps
2nd set 50 lbs 10 reps
3rd set 50 lbs 7 reps

Biceps Cable Curl
1st set 50 kg 6 reps
2nd set 50 kg 6 reps
3rd set 50 kg 6 reps

I invested in a weight belt this week. It's amazing how much heat it generates!

[bcapprentice]

Today's workout

Ab Crunch Machine
1set set 80 lbs 20 reps
2nd set 80 lbs 20 reps
3rd set 80 lbs 20 reps


Incline Dumbell Press
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps
4th set 40 lbs 8 reps

Hammer Strength Bench Presss
1st set 160 lbs 6 reps
2nd set 160 lbs 6 reps
3rd set 160 lbs 6 reps
4th set 160 lbs 6 reps

Smith Machine Incline Press
1st set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps
4th set 75 lbs 8 reps

Hammer Strength Shoulder Press
1st set 70 lbs 6 reps
2nd set 70 lbs 8 reps
3rd set 70 lbs 8 reps
4th set 70 lbs 6 reps

Found it much easier to do these this week. Partly because I used a narrower grip

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 9 reps
3rd set 25 lbs 8 reps

Bent Over Lateral Raise
1st set 35 lbs 8 reps
2nd set 35 lbs 8 reps
3rd set 35 lbs 8 reps

One Arm Triceps Extension
1st set 20 lbs 10 reps
2nd set 20 lbs 10 reps
3rd set 20 lbs 10 reps

Rope Tricep Extension
1st set 8 plates 10 reps
2nd set 8 plates 10 reps
3rd set 8 plates 10 reps

[bcapprentice]

I know that I'm behind. Here's last Wednesday's workout:
Leg Extensions
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 270 lbs 8 reps
2nd set 270 lbs 8 reps
3rd set 270 lbs 8 reps
4th set 270 lbs 8 reps
5th set 270 lbs 8 reps
6th set 270 lbs 8 reps

Leg Curl
1st set 2 plates 8 reps
2nd set 2 plates 6 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps
5th set 2 plates 8 reps

Standing Calf Raise
1st set 150 lbs 12 reps
2nd set 150 lbs 15 reps
3rd set 150 lbs 15 reps

Seated Calf Raise
1st set 17 plates 12 reps
2nd set 17 plates 15 reps
3rd set 17 plates 10 reps

[bcapprentice]

I'm in a bit of a funk these days. Short and dark days due to a lot of rain make it difficult to get out of bed in the morning. I'm not kekeping a record of what I'm eating. The good news is that my weight is under control between 183-185 lbs and my waist is sticking at 34".

I was supposed to get to the gym Friday but didn't make it until saturday afternoon.

The workout looked as follows:

Ab Crunch Machine
1st set 80 lbs 15 reps
2nd set 80 lbs 20 reps
3rd set 90 lbs 10 reps

Hammer Smith Row
1st set 230 lbs 6 reps
2nd set 230 lbs 6 reps
3rd set 230 lbs 6 reps
4th set 230 lbs 6 reps

TBar Rows
1st set 125 lbs 8 reps
2nd set 125 lbs 8 reps
3rd set 125 lbs 8 reps
4th set 125 lbs 8 reps

Lat Pulldown
1st set 15 plates 7 reps
2nd set 15 plates 7 reps
3rd set 15 plates 7 reps
4th set 15 plates 7 reps

Dumbell Shrugs
1st set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps

Stiff Legged Deadlists
1st set 110 lbs 6 reps
2nd set 110 lbs 6 reps
3rd set 110 lbs 7 reps
4th set 110 lbs 6 reps. Nearly lost my grip here

Cable Curls
1st set 50 kg 7 reps
2nd set 50 kg 7 reps
3rd set 50 kg 7 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 6 reps
4th set 10 lbs 10 reps

[kimsquit]

I hear you on the rain. But hey, at least you're not in Terrace anymore!

Hang in there

[jaguarr]

Looks like you're hitting those workouts pretty consistently, man, and that counts for a lot! Keep up the hard work!

jag

[bcapprentice]

Today's workout

Ab Crunch Machine
1st set 80 lbs 20 reps
2nd set 80 lbs 20 reps
3rd set 90 lbs 10 reps

Incline Dumbelll Press
1st set 45 lbs 6 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 6 reps

Hammer Smith Bench Press
1st set 160 lbs 6 reps
2nd set 160 lbs 5 reps
3rd set 160 lbs 6 partial reps
4th set 160 lbs 4 partial reps

I think doing the Inclines reduced my strength for the bench

Decline Press Smith Machine
1st set 50 lbs 10 reps
2nd set 70 lbs 10 reps
3rd set 70 lbs 10 reps
4th set 70 lbs 10 reps

now on these I was really cranking!

Hammer Strength Shoulder Press
1st set 70 lbs 8 reps
2nd set 70 lbs 8 reps
3rd set 70 lbs 8 reps
4th set 70 lbs 8 reps

Finally found a way to do them without aggravating my left shoulder

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps
4th set 25 lbs 8 reps

Bent Over Lateral Raise
1st set 35 lbs 8 reps
2nd set 35 lbs 8 reps
3rd set 35 lbs 8 reps
4th set 35 lbs 8 reps

One Arm Triceps Extensions
1st set 20 lbs 10 reps
2nd set 20 lbs 10 reps
3rd set 20 lbs 10 reps

And yes, my fellow Canadians, I did vote today!

[bcapprentice]

Well folks, I did go to the gym on Wednesday and did work legs but forgot to take my paper journal with me so I can't tell you what I did.

Wanted to get to the gym on Friday but got delalyed after a funeral I had to do and didn"t make it until yesterday morning(Saturday) and then I was on the go yesterday and this morning and spent this afternoon trying to find energy again.

Anyway here is Saturday's workout.

Ab Crunch Machine
1st set 80 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Rows
1st set 230 lbs 6 reps
2nd set 230 lbs 7 reps
3rd set 230 lbs 7 reps
4th set 230 lbs 7 reps

TBar Row
1st set 125 lbs 7 reps
2nd set 125 lbs 8 reps
3rd set 125 lbs 8 reps
4th set 125 lbs 8 reps

Lat Pulldown
1st set 15 plates 7 reps
2nd set 15 plates 7 reps
3rd set 15 plates 7 reps
4th set 15 plates 7 reps

Dumbell Shrus
1sst set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps

Stiff Legged Deadlifts
1st set 110 lbs 7 reps
2nd set 110 lbs 7 reps
3rd set 110 lbs 7 reps
4th set 110 lbs 6 reps

I nearly lost my grip doing the last rep of the 3rd and 4th sets.

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps

Biceps Cable Curls
1st set 50 kg 8 reps
2nd set 50 kg 8 reps
3rd set 50 kg 8 reps

[Hibiscus09]

Your workouts look great! Sorry about the icky weather. I don't do well without sunshine either.

[jaguarr]

T-bar rows....man, I'd forgotten all about those things until I saw them here in your journal. Might have to work those back into my own workouts. Nice work, man!

jag

[bcapprentice]

Well I forgot to take my printed journal to the gym this morning. So this is from memory as to what I did.

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Machine Bench Press
1st set 160 lbs 4 reps
2nd set 160 lbs 4 reps
3rd set 160 lbs 4 reps

Decline Bench Press
1st set 50 lbs 10 reps
2nd set 70 lbs 8 reps
3rd set 70 lbs 8 reps

Incline Dumbelll Press
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps

Hammer Shoulder Press
1st set 70 lbs 8 reps
2nd set 70 lbs 8 reps
3rd set 70 lbs 8 reps

Bent Over Lateral Raise
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps

Dumbell Triceps Extension
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps

[Gunn27]

Great looking workouts in here bc, keep up the great work.

[bcapprentice]

Thanks for the encouragement folks.

Here's Wednesday's workout:

Leg Extensions
1st set 20 lbs 10 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 250 lbs 10 reps
2nd set 250 lbs 10 reps
3rd set 250 lbs 10 reps
4th set 270 lbs 10 reps
5th set 270 lbs 10 reps

Seated Calf Raise
1st set 17 plates 15 reps
2nd set 17 plates 15 reps
3rd set 17 plates 15 reps

Leg Curls
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps

Standing Calf Raise
1st set 150 lbs 15 reps
2nd set 150 lbs 15 reps
3rd set 150 lbs 15 reps

[bcapprentice]

OK.OK. I know that I am behind but life has been intense. Saturday afternoon I could/should have been three places at the same time. However I did do a workout Saturday morning as follows:

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Rowing
1st set 230 lbs 7 reps
2nd set 230 lbs 7 reps
3rd set 230 lbs 7 reps
4th set 230 lbs 7 reps

TB Rows
1st set 135 lbs 8 reps
2nd set 135 lbs 8 reps
3rd set 135 lbs 8 reps
4th set 135 lbs 8 reps

Lat Pulldown
1st set 15 plates 8 reps
2nd set 15 plates 8 reps
3rd set 15 plates 8 reps
4th set 15 plates 8 reps
5th set 5 plates 12 reps

Dumbell Shrugs
1st set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps

Stiff Legged Deadlifts
1st set 110 lbs 6 reps
2nd set 110 lbs 8 reps
3rd set 110 lbs 8 reps
4th set 110 lbs 7 reps

Biceps Cable Curl
1st set 50 kg 9 reps
2nd set 50 kg 9 reps
3rd set 50 kg 9 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps

[bcapprentice]

I attempted to post today's workout earlier but it got lostin cyberspace!

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 160 lbs 6 reps
3rd set 160 lbs 6 reps
4th set 160 lbs 4 reps
5th set 160 lbs 4 reps

Decline Bench Press
1st set 70 lbs 8 reps
2nd set 70 lbs 8 reps
3rd set 80 lbs 8 reps
4th set 80 lbs 8 reps

Incline Dumbell Press
1st set 45 lbs 6 reps
2nd set 45 lbs 5 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 4 reps

Hammer Strength Shoulder Press
1st set 70 lbs 8 reps
2nd set 70 lbs 8 reps
3rd set 80 lbs 8 reps
4th set 80 lbs 8 reps

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps

Bent Over Lateral Raise
1st set 35 lbs 8 reps
2nd set 35 lbs 8 reps
3rd set 35 lbs 10 reps
4th set 35 lbs 10 reps

Underhand Pulldown
1st set 20 kg 10 reps
2nd set 30 kg 10 reps
3rd set 35 kg 10 reps

Overhead Tricep Extension
1st set 20 lbs 10 reps
2nd set 20 lbs 10 reps
3rd set 20 lbs 10 reps

The gym has acquired a number of 5 lb plates so it may be easier to work on progression of weights. Before now there were only three 5 lb plates in the gym and they were difficult to find.

[joed]

I attempted to post today's workout earlier but it got lostin cyberspace!...

The jetstream must've been blowin' SSE today because I think I saw that flying past my window after breakfast. Yep, 5 lb'ers are one of my favorite tools for climbing up the ladder of success. Way to go BCA.

[jaguarr]

Three 5 lb. plates in the entire gym? I'm glad they rectified that, man. I would have been complaining about that a long time ago if I worked out there! Keep up those strong workouts!

jag

[jtroster]

Now ask the gym to get some 2.5 pound plates.

[bcapprentice]

Today's workout(Wednesday) posted today(Wednesday)!

Leg Extension
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 290 lbs 8 reps
2nd set 290 lbs 8 reps
3rd set 290 lbs 10 reps
4th set 290 lbs 10 reps
5th set 290 lbs 10 reps

Leg Curls
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps

These are almost becoming comfortable.

Seated Calf Raise
1st set 18 plates 10 reps
2nd set 18 plates 10 reps
3rd set 18 plates 10 reps

Standing Calf Raise
1st set 160 lbs 10 reps
2nd set 160 lbs 10 reps
3rd set 160 lbs 10 reps

[justtryn]

I've been lurking here for awhile. The reinforcement given others to post their workout journals has encouraged me to do likewise. Be gentle with me! My pooundages are pretty light compared to some of you.

Michael - don't worry about the poundages you're lifting... the important thing is that you ARE lifting. Good job on the workouts!

[jaguarr]

Michael - don't worry about the poundages you're lifting... the important thing is that you ARE lifting. Good job on the workouts!

A BIG bump to this! As long as you're always doing the best that you can on any given day when you're hitting the iron, that's all that matters. It's not a competition with others to see who can lift the most (if it was, the guys on the Power Lifting forum would absolutely own these boards). It's a competition with yourself to see if you can be consistent in your diet and lifting and make progress in the things you are focused on accomplishing. It's so simple that it's complicated.

jag

[bcapprentice]

Here is Saturday's workout:
Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Row
1st set 240 lbs 6 reps
2nd set 240 lbs 6 reps
3rd set 240 lbs 6 reps
4th set 240 lbs 6 reps

TBar Rows
1st set 140 lbs 6 reps
2nd set 140 lbs 6 reps
3rd set 140 lbs 6 reps
4th set 140 lbs 6 reps

Lat Machine Pulldown
1st set 15 plates 8 reps
2nd set 15 plates 8 reps
3rd set 15 plates 8 reps
4th set 15 plates 8 reps
5th set 5 plates 12 reps

Dumbell Shrugs
1st set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps

Stiff Legged Deadlifts
1st set 110 lbs 6 reps
2nd set 110 lbs 8 reps
3rd set 110 lbs 8 reps
4th set 110 lbs 7 reps

Biceps Cable Curl
1st set 50 kg 9 reps
2nd set 50 kg 9 reps
3rd set 50 kg 9 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps

[bcapprentice]

Today's(Monday) workout

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 160 lbs 4 reps
3rd set 160 lbs 6 reps
4th set 160 lbs 5 reps
5th set 160 lbs 4 reps

Decline Bench Press
1st set 70 lbs 10 reps
2nd set 70 lbs 10 reps
3rd set 90 lbs 8 reps
4th set 90 lbs 8 reps

Incline Dumbell Bench Press
1st set 45 lbs 6 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 6 reps

Hammer Strength Shoulder Press
1st set 70 lbs 6 reps
2nd set 80 lbs 8 reps
3rd set 80 lbs 8 reps
4th set 80 lbs 8 reps

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps

Bentover latereal raise
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps

One Arm Tricep Extension
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 7 reps

Underhand Pulldown
1st set 35 kg 10 reps
2nd set 42.5 kg 10 reps
3rd set 42.5 kg 10 reps

[bcapprentice]

Wednesday's workout late:
Leg Extensions
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 300 lbs 8 reps
2nd set 300 lbs 8 reps
3rd set 300 lbs 8 reps
4th set 300 lbs 8 reps
5th set 300 lbs 8 reps

Leg Curls
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps
(this week it was more of a struggle to do these)

Seated Calf Raise
1st set 18 plates 15 reps
2nd set 18 plates 15 reps
3rd set 18 plates 15 reps

Standing Calf Raise
1st set 150 lbs 15 reps
2nd set 150 lbs 15 reps
3rd set 150 lbs 15 reps

[bcapprentice]

Today's workout posted today.

BTW it took a bit of energy to get to the gym today. But thanks to the cheering section here I made the effort. Thanks folks!

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Rows
1st set 240 lbs 6 reps
2nd set 240 lbs 6 reps
3rd set 240 lbs 6 reps
4th set 240 lbs 6 reps

TBar Rows
1st set 140 lbs 6 reps
2nd set 140 lbs 6 reps
3rd set 140 lbs 6 reps
4th set 140 lbs 6 reps

Lat Pulldowns
1st set 16 plates 6 reps
2nd set 16 plates 6 reps
3rd set 16 plates 6 reps
4th set 16 plates 6 reps
(And I thought I had set the pin at 15 plates!)

Shrugs
1st set 75 lbs 8 reps
2nd set 75 lbs 10 reps
3rd set 75 lbs 10 reps

Stiff Legged Deadlifts
1st set 120 lbs 6 reps
2nd set 120 lbs 6 reps
3rd set 120 lbs 5 reps
4th set 120 lbs 5 reps

Biceps Cable Curl
1st set 50 kg 10 reps
2nd 57.5 kg 6 reps
3rd set 57.5 kg 7 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 7 reps
3rd set 50 lbs 8 reps

[bcapprentice]

Two workouts in a row posted on the day they were done!

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 140 lbs 8 reps
3rd set 160 lbs 6 reps
4th set 160 lbs 5 reps
5th set 140 lbs 6 reps

Decline Bench Press
1st set 70 lbs 8 reps
2nd set 90 lbs 6 reps
3rd set 90 lbs 8 reps
4th set 90 lbs 8 reps

Incline Dumbell Press
1st set 45 lbs 7 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 6 reps

Hammer Strength Shoulder Press
1st set 80 lbs 6 reps
2nd set 80 lbs 8 reps
3rd set 80 lbs 8 reps
4th set 80 lbs 8 reps

Lateral lRaise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 9 reps

Bent Over Lateral Raise
1st set 40 lbs 9 reps
2nd set 40 lbs 9 reps
3rd set 40 lbs 9 reps

One Arm Tricep extension
1st set 25 lbs 8 reps
2nd set 25 lbs 9 reps
3rd set 25 lbs 9 reps

Underhand Pulldown
1st set 30 kg 10 reps
2nd set 35 kg 10 reps
3rd set 42.5 kg 10 reps