5/11/11 Training (Wednesday)

Delts

Exercise 1: DB press - Set 1: 10 reps/40 lbs (warm); Set 2: 8 reps/55 lbs (warm); Set 3: 8 reps/65 lbs; Set 4: 7 reps/70 lbs; Set 5: 5 reps/75 lbs; Set 6: 8 reps/60 lbs

Exercise 2: Upright rows - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/70 lbs (warm); Set 3: 10 reps/90 lbs; Set 4: 8 reps/100 lbs; Set 5: 5 reps/110 lbs

Exercise 3: Life-Fit rear delt/pec machine - Set 1: 12 reps/70 lbs (warm); Set 2: 10 reps/100 lbs; Set 3: 10 reps/130 lbs; Set 4: 10 reps/145 lbs

Triceps

Exercise 1: Tricep-extension w/EZ bar - Set 1: 10 reps/45 lbs (warm); Set 2: 10 reps/55 lbs (warm); Set 3: 10 reps/65 lbs; Set 4: 7 reps/75 lbs; skipped Set 5
(I've been having discomfort in my right elbow on this exercise for the last few weeks-my PT said that the pain is probably originating at the tendon insertion point w/the elbow)

Exercise 2: DB kick back - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/25 lbs; Set 3: 10 reps/30 lbs; Set 4: 8 reps/30 lbs

Exercise 3: 1 arm rope press down - Set 1: 10 reps/20 lbs; Set 2: 10 reps/30 lbs; Set 3: 10 reps/40 lbs

Cardio

Elliptical: 30 minutes (avg HR: 105 bpm/max HR: 123 bpm)