Recap on Training 8/22, 8/23, 8/24

8/22/13

Weight - 213.8

Shoulder/Triceps

Smith Military Press - 135x15, 185x15, 225x15, 275x10+4+2
DB Arnold Press - 70x12, 80x12, 90x12, 100x9
DB Lateral Raise - 7x15
Triceps Press on the Leg Press - 2 plates x15, 4 plates x15, 6 plates x12
Barbell Triceps Extension + Close Grip Press - 95x3x15+15


8/23/13

Weight - 213.8

Back/Traps/Biceps

Weighted Chin Ups - +25 x15, +25 x15, +25x15
Barbell Shrugs - 135x15, 225x2x15, 315x2x15
Wide Grip Behind the Neck Pull Ups - 4x20
Laying Cable Shrugs - 4x20
Single Arm Bent Barbell Row - 45x12, 90x12, 135x12, 180x10+6+6
DB Shrugs - 100x15, 110x3x15
Seated Underhand Cable Row - 4x15
Barbell Upright Row - 95x4x15

Reverse Grip Barbell Curl - 65x10, 85x10, 95x10
Reverse Grip Preacher Curl - 50x3x12
DB Spider Hammer Curl - 40x3x12

8/24/13

Weight - 215.6

Legs

Front Squat - 135x10, 185x10, 225x10, 315x10+4+4
Lever Hack Squat Facing In/Out - 6 plates x10+10, 10 plates x10+10, 14 plates x10+10, 16 plates x12+12
Walking Lunges - 110x4x36
Single Leg Quad Extensions - 3x20
Standing Calves - 3x20
Deadlifts - 135x10, 225x5, 315x3, 405x3, 495x1, 545x1, 600x1
Single Leg Quat Extensions - 3x20
Single Leg Ham Curls - 3x20
Standing Calves - 3x20