Figured Its time I started a log.
Today was Delts, Traps, Abs, Calves
(going in order from start to finish)
1.) Side Lateral raises
warm up: Standing15reps/1 set 15lbs dumbells, then stretching
SEATED
10 reps 2 sets of 25 lbs (elbows straight, very slow)
8 reps 2 sets of 30 lbs (elbows straight for as many reps as possible, seated, no cheating)
2.) Seated Dumbell Military Press
10 reps 2 sets 70 lbs dumbells
8 reps 1 set 80 lbs dumbells
7 reps 1 set 85 lbs dumbells
3.) Behind the head military press (on the smith)
10 reps 225lbs 2 sets
8 reps 245lbs 1 set
6 reps 255lbs 1 set
4.) Seated military press (wrist rotation press)
8 reps 4 sets, 55lbs dumbells
SUPERSET with Rear lateral raises
8 reps 4 sets 20 lbs dumbells
TRAPS
1.) Barbell Shrugs (behind back then in front, rotate each set)
(Time to break out the straps)
275lbs 15 reps 2 sets
315lbs 12 reps 1 set
405lbs 10 reps 1 set
2.) Upright rows
10 reps 2 sets, 105 lbs
8 reps 2 sets, 135 lbs
3.) dumbell shrugs
2 sets, 10 reps (REALLY SLOW and rolling shoulders)
105 lbs dumbells
ABS
1.) Flat bench suspended BRUCE LEE'S! ( I don't know the actual name of these, the only thing touching the bench should be the back of your neck, the rest of your body is suspended in mid air at a 45 degree angle, lowering your legs to touch the bench, and back up to 90 degrees, back never touching the bench and always arched)
3 sets, 10 reps
2.) Leg raises (ALL THE WAY UP, NO SWINGING ALLOWED!)
2 sets, 8 reps
3.) Timed Knee lifts from pull-up grip
2 sets 30 seconds
4.) Weighted Crunch, using rope pull-down
130 lbs 8 reps, 4 sets.
STRETCHING STRETCHING DONE
I am bulking on diet, and lifting heavy.
I am currently 161 lbs 3.4%, just coming off of a cutting cycle.
__________________ 
The man that can and the man that can't are both correct, which one are you?
Shut the F*** up and train.
:JerkBan: | 
