7/30 DELTS & BI'S A4

Warm Up: dog walk

BAR PRESS: SMITH added weight only
Warm Up: 2x40x10,10
Working: 3x70x8,8,8 these have gotten really tough

SEATED SIDE LATERAL:
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR BENCH ROW:
Warm Up: 1x8x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 1x55x7, 2x60x6,6 will admit a little ugly but did it :o)

ROPE:
Warm Up: 1x45x12
Working: 1x70x10, 2x80x10,10

CARDIO #1:
20min am: ARC TRAINER
20 min pm: OCTANE ELIPTICAL