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Old 09-04-2010, 03:50 PM   #22
TitanCT
Manlet of Malice
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Join Date: Aug 2010
Location: CT
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met up with flex and our lil crew today for:

shoulders/biceps/traps

smith shoulder presses
- warm up - 115x12, 165x12, 205x5
- working sets - 255x8, 275x3, 205x12 (RP)x6 - shoulda done more...gah (RP)x4

standing DB lateral raise (new form, arms slightly more forward to get the traps out of the movement as much as possible.)
- 30x10, 30x12 (RP)x6 (RP)x6

bent over rear delt flyes
- 30x12, 30x20 - def need more weight

standing bicep alternating curls
- warm up - 30x12, 35x10
- working set - 55x6, 55x6

standing rope hammer curls
- 120x12 (RP)x6 (RP)x6, 120x10 (RP)x5 (RP)x5

lying cambered cable curls
- 50x13, 50x12

standing BB shrugs
- 225x10, 315x12, 365x10
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