Neighborhood Ninja!

7/24/13

Back Squat
325 x 3
345 x 3
365 x 6
275 x 20

Leg Press
5 plates per sid x 10, 10
4 plates per side x 5 (no rest)
3 plates per side x 8 (no rest)
2 plates per side x 10 (no rest)
1 plate per side x 10, 10 (single leg)

Good Morning
135 x 10, 10, 10

Single Leg Curl
50 x 10, 10, 10

15 minute jog

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7/23/13

Shoulder Press
160 x 3
170 x 3
180 x 5

Seated BB Shoulder Press
115 x 12, 9, 8

Cable Press
4 sets of 10.  Don't remember the weight.

DB Lateral Rais Pyramids
2 sets of:
45 x 5 (no rest)
35 x 5 (no rest)
25 x 10

Then more seated lateral raises until it hurt.

BB Curls
45 x 10
65 x 10
85 x 10
105 x 10
125 x 8, 8
105 x 10, 10
85 x 12, 12
65 x 15, 15
45 x 20, 20

Seated DB Hammer Curls
50 x 10, 10, 10