A.M. - Weights

[Smith Machine Shoulder Press - 6/8/10/12
Standing Plate Shoulder Shrug (single arm) - 10/10/10/10 (per side)]
#{170, 160, 150, 140}
#{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, 50, 40}
#{60, 60, 50, 40}

Seated Rear Deltoid Flye - 6/8/9/10
#{210, 200, 190, 180}

Standing Arnold Press - Failure/Failure/Failure
#{90, 80, 70}

Full Crunch Machine - 15/15/15/Failure Drop Set
#{170, 170, 170, 170-155-140-125}

Captain's Chair Straight Leg Raise - 12/12/12/12
#{Bodyweight + 10 lbs.}

Weighted Decline Sit-Ups (slow) - 20/20/15/15
#{25, 25, 25, 25}


Est. Calories ~ 890

A.M. - Cardio

Treadmill - 45 minutes, 3.4 mph / 15.0 incline

Est. Calories ~ 735


I was able to go quite a bit heavier with the military presses this week. I added in the standing shrugs and went heavier on the Arnold press finisher. I also stayed heavy with abs and added weight to the leg raises. I should be able to do a 20 lbs. dumbbell instead next week.

When I started the leg raises I watched a small bird fly into the window of the gym. Poor little guy knocked himself senseless. There wasn't much I could do. He gave it hell and tried to get back up and fly away, but he didn't make it. I watched him lie on his back and chirp a couple of final times before he gave it up. I'd like to think he cursed his enemies with his final breaths, namely giant-ass windows.