A.M. - Weights

MTS Shoulder Press Machine - 8/10/12/14
#{150, 140, 130, 120}

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

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

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

Smith Machine Shoulder Shrugs - 8/8/8
#{250, 250, 250}

Full Crunch Machine - 15/20/20/Failure Drop Set 
#{120, 110, 100, 90-80}

Ab Coaster (weighted knee lifts) - 40/45/50/Failure
#{50, 45, 40, 35}

Weighted Decline Sit-Ups (arms locked, full vertical raise) - 25
#{25}

Est. Calories ~ 790

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 440


Heavy-light shift again. The last set of the front/side raise superset... that's the definition of excruciating. This weight scheme is evil, but I'm already seeing size and strength gains. The ab work is also paying off. The final bit of belly fat should be gone pretty soon. I'll work up the courage to post my progress pics eventually.

Also, having a social anxiety and encountering militant socialites is a living nightmare. I was leaving the gym and saw someone walking toward the door to come in, so I paced myself to the point that I could open the door, hold it, and step to the side to let them come in. Apparently this lady didn't take too kindly to that. She jumped to the side so I couldn't hold the door open and just sort of glared at me like I'd taken a quarter of her salary. Ugh. Sincerest gender-neutral apologies to all the folks I might've ever offended by holding doors open. 

I'll whip myself for my unforgivable transgressions later.