Went heavy with the initial military presses with the smith machine. I'm seeing great strength increases there as well as with the rear deltoid flys. My abs were destroyed after the first sets of crunches, so the declines were excruciating. All in all, very productive day. I'm starting to like shoulder day best of all... except during the front/side/rear superset when I'm hoping for death.

A.M. - Weights

[Smith Machine Shoulder Press - 8/10/12/14
Standing Plate Shoulder Shrug (single arm) - 10/10/10/10 (per side)]
#{180, 180, 175, 170}
#{45, 45, 45, 45}

[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]
#{90, 80, 70, 60}

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

Seated Rear Deltoid Flye - 6/7/8/10
#{210, 210, 190, 190}

Standing Arnold Press - Failure/Failure/Failure
#{90, 90, 90}

Full Crunch Machine - 15/20/25/Failure Drop Set
#{130, 120, 110, 130-120-110-100}

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

Ab Coaster (weighted knee raise) - Failure
#{70}

Est. Calories ~ 880

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 475