A.M. - Weights

Seated Dumbbell Shoulder Press - 12/10/8/6
#{100, 110, 120, 130}

[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]
#{60, 70, 80, 80}

Seated Arnold Press - 10/8/7/6
#{80, 90, 100, 110}

Standing Upright Barbell Row - 12/10/8
#{40, 50, 60}

Seated Rear Deltoid Flye - 12/10/8
#{155, 170, 180}

Standing Barbell Military Press (Front then Back) - 15/12/10-Failure
#{40, 50, 60-40}

Full Crunch Machine - 25/20/15/Failure Drop Set
#{95, 110, 125, 140-125-110-95}

[Captain's Chair Straight Leg Raise - 15/14/12/10 
Captain's Chair Straight Alternating Single Leg Raise - 5/5/5/5]
#{Bodyweight}

Side Crunch - 15/14/12/10 (left and right)
#{25, 25, 25, 25}

Weighted Decline Crunches - 50
#{25}

Est. Calories ~ 875

A.M. - Cardio

Treadmill - 35 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 550



Opted for the dumbbell presses today versus the shoulder press machine since I think it's been giving me some neck muscle issues. I definitely feel much better and was able to get in a lot more quality reps with the dumbbells even if I ended the Arnold Presses all squinty-faced and shaking. Not sure about the rear delt flyes yet. I'm going to change the grip next week and see if it helps them feel a bit more effective. SQUATGIRL came in toward the end of my workout so I got to finish up with some humor, at least. (She does nothing but squat variations and has thus become a centaur... except she's a human torso attached to a capital "P"... very odd looking superhero indeed)