A.M. - Weights

MTS Shoulder Press Machine - 8/10/12/15
#{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}

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

Ab Coaster (weighted knee lifts) - 45/45/45/Failure
#{55, 55, 55, 55}

Weighted Decline Sit-Ups (arms locked, full vertical raise) - 15/15/15
#{25, 25, 25}

Standing Arnold Press - Failure
#{70}

Est. Calories ~ 830

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 460

P.M. - Cardio

Treadmill - 40 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 650

P.M. - Cross Training

[Renegade Row Push-Ups - 10/10/10
Dumbbell Squat Clean and Press - 10/10/10] (no rest)
#{50, 50, 50}

Est. Calories ~ 100


I decided to opt for a new finisher after the ab set to give my shoulders a little time to breathe before destroying them again. I'll probably stick with this scheme for next week and raise the initial press weight and add a set or two to the Arnold press finisher. I don't feel like shrugs really do anything for me, so I'll throw them in every once in a while. My abs are getting much thicker and stronger, hence the higher weights I was able to do this week. The separate oblique day is paying off. I'll crank it up again next shoulder day.

Also, for a quick lesson in not judging a book by it's cover, there's a guy in the Chapel Hill gym that does really weird form exercises. He'll get on a pulldown machine and go from side to side with really light weight for a super long time. At first I thought he was just a crazy old gym dude, but then I noticed he does these exercises for minutes nonstop. I looked a bit closer the last couple of times I've seen him and his musculature is insane. Turns out he's a triathlete and competes in Ironman races.

I'm a judgmental guy in the gym and a stickler for form (though I'd never say anything to anyone, even the worst fling-curler), but that's proof positive that you can't always assume people just don't know what they're doing if they're lifting in a weird way. They might just punch you in the face and then run/swim/bike a distance your fat ass can't cover to catch them.