Neighborhood Ninja!

2/24/14

Press
165 x 5
175 x 5
185 x 9

Push Press
225 x 5
230 x 4, 4

BTN Wide Grip Press
135 x 7, 6, 6

Smith Machine Shrug
4 plates x 5, 5, 5, 5, 5

Seated Lateral Raise
30 x 10
40 x 10
35 x 10
superset with
Seated Lateral Raise
10 x 10, 10, 12

BB Curl
105 x 10, 10, 10

Reverse Curl
85 x 5, 5, 5
65 x 10, 10

Laying Cable Curl
10, 10, 10

Weighted Crunche
12, 10, 10
superset with
flutter kicks and leg raises x 50

Conditioning
KB swings

1 mile run: 7:03