A.M. - Weights

Smith Machine Shoulder Press - 8/10/12/14
#{180, 175, 170, 165}

[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
#{170, 170, 150, 150}

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

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

Captain's Chair Straight Leg Raise - 12/12/10/10
#{Bodyweight + 15 lbs.}

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


Est. Calories ~ 905

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 475



I added weight and reduced the weight drop between sets for the military presses from 10 to 5 lbs. I completely forgot the plate shrugs, so I'll make sure to include those next week. I'm also glad I went with 15 lbs. instead of 20 like I had planned for the leg raises. I was dying by the final set, and the weighted sit-ups were pure evil. I'll probably do a little extra cardio later as well.

I tried a new version of the C4 supplement, C4 MASS today. It's got a few more calories than what I'm used to (70 versus <5). I didn't feel much of a difference but this one purports to be a mass aid and stimulant, not just a stimulant. I'll give it a shot for a bit. Hopefully it helps.