taking some days off due to birthday weekend...prolly will lift again monday unless i get to bored

Did back yesterday but didn't post it...

today though
standing military
95 x 15\
115 x 12
135 x 5
145 x 2
115 x 12

arnolds
60 x 12
65 x 5
65 x 5
65 x 3

delt raises
barbel x 15
barbel x 15
barbel x 15

rear delt raises
25 x 10
25 x 10
25 x 10

delt raises
25 plate x 15i
35 plate x 12
45 plate x 8
45 plate x 6

Trying to gain stregnth in my delts b/c
I feel like im lagging in the department..plus they get really sore after bench

military press looks good cc.

thanks man

Leg Press
4 plates X 20
6 plates x 20
10 x plates x 20
12 plates x 12
14 plates x 8
16 plates x 6
16 plates x 6
10 plates x 15
10 plates x 15

front squats
135 x 10
155 x 8
175 x 6

BB Lunges
Bar x 10
95 x 8
105 x 8

bike for 10 minutes

Damn leg press is such a PITA to load and unload all the plates. lol

IW

I spend more time loading plates than lifting

Bench
bar x warmup
95 x warmup
135 x 15
185 x 10
225 x 8
245 x 5
255 x 4
225 x 6

decline db
80 x 15
85 x 12
85 x 12

close grip jammer press
110x 12
140 x 10
160 x 10
180 x 6

tricep push downs x 3 sets
skull crushers x 3 sets

DL
135 x 5
225 x 8
275 x 6
295 x 5
315 x 5
335 x 2
345 x 2

Leg Press
2Plates x 10
4 Plates x 15
6 plates x 15
8 plates x 15
10 plates x 10
12 plates x 10
14 plates x 6
16 plates x 5

sldl
50 x 10
55 x 10
55 x 10

Standing Military
Bar x Warm Up
95 x 12
115 x 9
125 x 6
135 x 4
145 x 1
135 x 2
115 x 6
115 x 6

DB shoulder press
60 x 8
65 x 6
65 x 6
70 x 5
70 x 5

delt raises x 4 sets super seted w/ barbel curls x 4 sets

cardio
10 minutes bike
10 minutes walking on treadmill

then abs ..lower back