- Overall a great workout, strength increased since last time. Shoulders were pumped and tri's felt great, pushed a little more weight than I even expected to. Hit pretty much all the numbers that were called for. Cardio was good, no knee problems this time. New year's day will be an off day, save cardio. Back to the start of the next wave on Sunday. Weight is still at 186, but I can tell I'm getting tighter every few days.
Seated bar press: 2 warms, 135 x 8, 135 x 8, 145 x 7, 150 x 6
Seated Side Laterals: 1 warm, 30's x 10, 40's x 10, 45's x 8
Front Raise: 1 warm, 35's x 10, 45's x 10, 45's x 11
Tricep Press: 2 warms, 100 x 10, 110 x 9, 110 x 8
Db extension: 1 warm, 30's x 12, 30's x 12, 30's x 11
1 arm underhand press: 1 warm, 20 x 12