01/06/12 Day 5: Shoulders

DB shoulder press:

• 10 x 45 lbs
• 10 x 61 lbs
• 7 x 76 lbs
• 8 x 76 lbs
• 5 x 81 lbs
• 4 x 81 lbs

DB front raise (alternating hands):

• 7 x 35 lbs
• 7 x 45 lbs
• 5 x 50 lbs
• Dropset
• 5 x 50 lbs
• 5 x 25 lbs
• 5 x 20 lbs
• Dropset
• 5 x 50 lbs
• 10 x 25 lbs
• 5 x 20 lbs

DB lateral raises (sitting; both hands):

• 10 x 20 lbs
• 10 x 25 lbs
• 8 x 35 lbs
• 8 x 35 lbs
• Dropset
• 8 x 35 lbs
• 6 x 25 lbs
• 2 x 20 lbs

Cable Lateral raises:

• 10 x 35 lbs
• 10 x 35 lbs
• 9 x 35 lbs

Machine rear delt fly:

• 10 x 90 lbs
• 10 x 90 lbs
• 6 x 90 lbs
• Dropset
• 8 x 90 lbs
• 4x 75 lbs
• 3 x 60 lbs

Cardio: 20 minutes

*NOTE TO SELF: Today's workout was really tough, my back was sore as hell from deadlifts. I had to wear my belt doing standing and sitting raises. I am positive I could of done more weight on the DB shoulder press. Didn't have a spotter today, but I still pushed myself hard.

01/04/12 Day 3: Back

Deadlift: 10 x 135 lbs
             10 x 225 lbs
             10 x 315 lbs
              4 x 405 lbs
              3 x 405 lbs

Lat Pull Down: 10 x 100 lbs
                      12 x 150 lbs
                      10 x 180 lbs
                       (Drop set) 10 x 150 lbs
                                       13 x 100 lbs
                                       12 x 80 lbs

Bent Over Row (Smyth Machine): 10 x 90 lbs
                                                 12 x 140 lbs
                                                 10 x 160 lbs

Close-Grip Pull Down: 10 x 110 lbs
                                      10 x 140 lbs
                                      10 x 170 lbs
                                      (Drop set) 150 lbs till failure
                                                     120 lbs till failure
                                                       90 lbs till failure
                                                       60 lbs till failure

DB Row: 12 x 81 lbs
              10 x 107 lbs
              10 x 107 lbs

Cardio: 20 minutes

01/03/12 Day 2: Chest

DB flat bench: 10 x 47.5 lbs
                         10 x 81 lbs
                         10 x 94 lbs
                           5 x 112.5 lbs
                           5 x 112.5 lbs

DB incline bench: 10 x 63.5 lbs
                              10 x 81 lbs
                                5 x 96 lbs
                                4 x 96 lbs

Machine Flies: 3 sets x 10 @ 75 lbs

Standing Cable Flies: 3 sets x 10 @ 35 lbs
                              
Cardio: 20 minutes

01/02/12 Day 1: Legs

Squats:  10 reps x 135 lbs
              10 reps x 225 lbs
                5 reps x 315 lbs
                5 reps x 315 lbs

Hamstring curls: 3 sets @ 75 lbs

Calf Raises: 3 sets @ low-med weight till failure

Cardio: 20 minutes