-Nice workout, loved the change of pace, and hadn't done upright rows in a while. Felt good, and DB presses were great even though I hadn't done such high weights in a while. Tri's were pumped and felt good all the way through to the end. Finished off with a little cardio. I'll probably weigh myselft after my workout tomorrow to see where I'm at. Everything seems right on track though, really looking forward to competing in 2012, going to do everything I can to be a threat at any show I decide to enter.
DB press: 2 warms, 70's x 8, 75's x 7, 80's x 5, 75's x 6
Upright row: 2 warms, 95 x 10, 105 x 9, 105 x 8
Rear Delt (reverse pec deck): 1 warm, 145 x 11, 155 x 9, 150 x 10
Bar extension (lying): 2 warms, 75 x 10, 75 x 10, 75 x 9
Db Kickback: 1 warm, 25's x 12, 30's x 10, 30's x 10
1 arm rope pressdown: 1 warm, 20 x 12 (3 second negative, 1 drop set at the end)
10 mins cardio
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