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Old 08-04-2009, 08:11 AM   #5
nighttrain
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Join Date: Jul 2009
Location: Louisville, Ky
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DAY 4----

shoulders and traps----

Clean and press--- 65x12 warm up/ 95x10/115x10/135x8/135x6--- did these with very lil rest in between sets, just long enough for my partner to do his set...

STR8 bar upright rows--- 45x12/75x12/75x12/75x12--- coulda gone heavier but with the lose of form

***Front lateral raises--- 25x10/25x10/25x10-- done with 30-45 seconds rest in between sets

***Side lateral raises--- 30x10/30x10/30x10-- done with 30-45 seconds rest in between sets

*** Rear lateral raises (seated)--- 25x10/25x10/15x10-- done with 30-45 seconds rest in between sets

******** all three excercises where done back to back with 30-45 seconds between each set and then 45-60seconds between each of the three excecises

BB Shrugs--- 135x12/205x10/205x10/205x10

awesome shoulder workout today, kept the rest time to a minimum and could really feel it....

Transform at 4pm seemed to work for me last night as i slept just fine, we will see how tonight goes...

tomorrow should be legs, but i am going out to the woods for a night of training with my students.... i might sneak back in at supper time and hit legs anyways....

so far im loving the G-force and the transform i think is starting to make me drier as im having to really watch my water intake
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