1/23/06 - Monday

Bench - warmup barx10, 95x10, 135x8, 135x4, 225x3... Blue band work... these kicked our asses today, so we decided to stick with 4 sets... if we attempted another round of 4, i probably would've made it through 2 sets. so with the blue bands, 155x3x4... 20 sec count between sets.

DB Incline #1 - 65x6, 70x6, 75x6

Shoulder press - 135x4x2, 155x4x2

Plate Raises - 35x10x4

Shrug - 225x8, 315x8, 365x8

Tricep pushdowns wide flat bar - 50x20x6, 60x20x2 these sets were supersetted with 35lb plate behind the head crunches for the first 4 sets, and scissor leg raises for the last 4 sets...

light leg ext - 30x15x2, 40x20 (i counted a set as each leg done seperately then both together)
supersetted with light set of lat pulldown 110x10

good workout... i'm definately feeling the shrugs today from my traps to my mid/upper back. still feel tight, but i still need more rest.