9/17/14 Workout - Legs and Shoulders (35 sets)

AM Workout (weight/reps)

Seated Calf Machine

90/10, 90/10, 90/10, 90/10, 90/10 90/10

Seated Leg Curls
30/20, 30/20, 30/20

Leg Extensions

50/20, 50/20, 50/20, 50/20 

Leg Press
90/20, 180/15, 180/15, 180/15, 140/16, 140/16

Face Pulls

50/20, 50/20

Contracted Cable Lateral Raises

3x10

Midrange Cable Lateral Raises

3x10

Hammer Strength Overhead Press

20/20, 40/20, 60/15, 40/12, 10/15, 10/15 

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9/11/14 Workout - (19 sets) Legs and Shoulders - Pre-workout 300 mg caffeine and SNI Beta Nitro

AM Workout (weight/reps)

Seated Calf Machine

50/35, 70/30, 90/30

Seated Leg Curls
50/15, 50/12, 50/12

Leg Extensions

50/30, 60/10, 70/10,
80/10, 90/10, 110/10

Contracted Cable Lateral Raises

3x10

Midrange Cable Lateral Raises

3x10

Hammer Strength Overhead Press

60/10 

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3/23/14 Workout

PM Workout

Overhead Press

3x15

Kettlebell Overhead Press

4x12
Reverse Grip Barbell Overhead Press

25

Shoulder Day 12/18/13

AM Workout
Treadmill walk 20 minutes

PM Workout

Warm up
Empty Hand
    Shoulder Press 50
    Lateral Raises 15
    Front Raises 15
    Rear Delt Raises 15
Band Pull Apart 20
5lb Dumbbell
        Shoulder Press 20
        Lateral Raises 10
        Front Raises 10
        Rear Delt Raises 15
Workout
 20lb Kettlebell Clean and Press 5, 5, 5
 Hang Clean 50lb 8, 5
 Dumbbell Shrugs 50lb 8

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