Back & Traps - September 19 - Saturday

Deadlift:
- warm up 135lb x 14
- 225 x 10
- 275 x 10
- 315 x 10
- 365 x 10
- 405 x 6
- 435 x 3
- 315 x 8
- 225 x 10

BB Shrugs:
- warm up 135lb x 20
- 225 x 10
- 315 x 10
- 365 x 10
- 365 x 10
- 365 x 10
- 365 x 4

Cardio:

15 minutes on Recumbent bike. Avg HR 150

Friday - Sept 18 - 2009 ( Chest & Shoulders )

Here's today's plan.

DB Flat Bench:
- warm-up 55lb x 12
- 65 x 10
- 80 x 10
- 95 x 8
- 105 x 8
- 115 x 6
- 85 x 8
- 65 x 12

BB Decline Bench:
- warm up 135lb x 14
- 185 x 10
- 225 x 10
- 245 x 8
- 265 x 8
- 285 x 6
- 225 x 12
- 135 x 14

Dips:
BW x 14
BW x 14
BW x 14
BW x 14
BW x 14
BW x 14

Cable fly:
- warm up 55lb x 20
- 70 x 12
- 85 x 12
- 95 x 10
- 95 x 10
- 95 x 10
- 95 x 10
- 55 x 20

BB press - 60 degrees incline:
- warm up 45lb x 12
- 70 x 12
- 85 x 12
- 85 x 12
- 85 x 12
- 95 x 8
- 65 x 16

DB Lateral Raise:
- warm up 15lb x 20
- 25lb x 20
- 25lb x 20
- 35lb x 15
- 45lb x 12
- 45lb x 10
- 45lb x 8
- 25lb x 14

DB Front Raise:
- warm up 15lb x 20
- 25lb x 15
- 25lb x 15
- 25lb x 15
- 25lb x 15
- 25lb x 15
- 25lb x 15

Weighed incline sit-up:
35lb plate x 20
45lb plate x 18
45lb plate x 16
45lb plate x 14
45lb plate x 12
45lb plate x 10
45lb plate x 8

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Recumbent bike: 20 minutes (avg HR 165)