A.M. - Weights

MTS Shoulder Press Machine - 12/10/8/6
#{120, 130, 140, 150}

[Standing Dumbbell Alternating Front Raise - 10/8/7/6
Standing Dumbbell Alternating Lateral Raise - 10/8/7/6
Standing Bent Dumbbell Reverse Flye - 10/8/7/6
(Standing Barbell Isometric Delt Flye - 8/8/8/8)]
#{60, 70, 80, 80}
(#{20, 20, 20, 20})

[Standing Barbell Military Press (Front then Back) - 15/12/10/8
Standing Upright Barbell Row - 12/10/8/6]
#{40, 50, 60, 60}
#{40, 50, 60, 60}

Seated Rear Deltoid Flye - 12/10/8/6
#{110, 130, 150, 170}

Smith Machine Shoulder Shrugs - 14/12/10/8
#{200, 210, 220, 230}

Full Crunch Machine - 25/20/15/Failure Drop Set 
#{90, 100, 110, 120-110-100-90}

Captain's Chair Straight Leg Raise - 15/15/15/15
#{Bodyweight}

Weighted Decline Sit-Ups - 15/15/15/15
#{25, 25, 25, 25}

Est. Calories ~ 840

A.M. - Cardio

Treadmill - 30 minutes, 3.4 mph / 15.0 incline

Est. Calories ~ 460



The MTS Press machine is much kinder to my neck, so I went heavy with that one. Pretty standard fare otherwise. The military/row superset is pure evil and I'm liking it. My abs are still pretty sore from the workout a couple nights back so I did some pretty good damage today. A guy in an Expedition almost ran into me head on last night. I avoided him and watched him almost lose control in the rearview mirror. I'd be shocked, but it was my birthday, so I expect the utmost chaos from the universe... as is tradition. The sad part is that my first thought wasn't really about death, rather "That fucker almost screwed my workout schedule royally". Priorities, folks. Priorities.