3/10 Training (Thursday)

Delts

Exercise 1: Smith front press - Sets 1&2: 12 reps/95 lbs (warm); Set 2: 10 reps/135 lbs (warm);
Set 3: 8 reps/160 lbs; Set 4: 7 reps/170 lbs; Set 5: 5 reps/180 lbs

Exercise 2: seated DB side laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/25lbs; Sets 3&4 (superset): 10 reps/30lbs&10 reps/15 lbs

Exercise 3: Front barbell raise - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/60 lbs; Set 4&5 (superset); 5 reps/70 lbs&10 reps/30 lbs

Triceps

Exercise 1: Close-grip smith press - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/155 lbs;
Set 3: 10 reps/185 lbs; Set 4: 6 reps/205 lbs

Exercise 2: Seated 1 arm overhead DB extension - Set 1: 10 resp/20 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 8 reps/35 lbs; Set 4: 10 reps/25 lbs

Exercise 3: 1 arm underhand cable pulldown - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/30 lbs

Exercise 4: Cable pushdowns - Set 1: 12 reps/50 lbs; Set 2: 12 reps/70 lbs; Set 3: 12 reps/90 lbs

Abs

Precor V-Crunch - Set 1,2&3: 20 reps/20 lbs x3

Comments

Little tired this evening. I didn't experience as much triceps pain as last week.