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Teen_Beast
06-16-13, 3:48 pm
10 weeks out today energy level is still up and weight is still around 245-248!
SHOULDERS:

smith machine shoulder press-1x20WU 3x12fullrage-8half range (to get the blood in the muscle)
front raise-3x12-10 1x10,10,10,10,20,20,20 (100 rep drop set)
ss
side laterals-3x12-10 (100 rep drop set)
ss
db rear laterals3x12-10 (100 rep drop set)
butt flys-3x10

ARMS:
TRICEPS:
rope pressdown-2x20,15WU 3x12-8 3drop sets
db seated over head ex-4x12-8
straight bar press down-3x12-8
ss
db ex-3x12-8
BICEPS:
ez curl preacher-1x20WU 3x15-8 3 drops
hammer side curls-4x12-8
barbell curls-3x8-6
ss
supermans-3x12-10

This was everything i did today plus going back tonight after work at 12 and do 30 minutes HIIT cardio and abs,traps,forarms!