Monday 6/4/07 - Started training this week for the AWPC in Chicago August 3-5. 9 weeks out.

Bench - warming up with the bar, 95x10, 135x8, 135x4, 225x5, 265x3
Broke the weight back down to 135 and added the green bands. 135x3x8 sets

DB Incline - 65x6 for 2 sets

Kettlebell Clean and press - 55lb x5x5sets each arm

DB Shrug 70x6, 75x6, 80x6

Side Raises - 25x6, 30x6x2

Rear Delt (done on one side of cable cross sitting on floor) - 170x10, 190x10, 210x10, 210x10

Tri PushDowns (PD) with the longer round bar and a wide grip - 70x8x3, 80x8x2
I supersetted these with 55lb kettlebell between the leg passes while my training partner did his Tri PD's

Finished out with 25lb dumbell overhead (one arm) side bends -25x5x3

I was feeling pretty good that day. I little ache in the left shoulder area