Push Day:
Smith Squats: Bar x 10, Bar x 10, 45/s x 10, 70/s x 10, 80/s x 8, 90/s x 6, 110/s x 4 . . . the trainer gave me shit, though for only getting within 4" of parallel. At least he keeps me honest.
Leg Presses: 4pps x 15, 5pps x 10, 6pps x 6, 6p+10 x 8, 6p+10 x 6 . . . he bitched at me here, too, for not going deep enough.
Incline Bench Press: Bar x 15, 95 x 12, 135 x 10,155 x 8, 155 x 6, 155 x 4
BB Flat Bench Press: Bar x 15, 135 x 12, 155 x 10, 185 x 8, 185 x 6, 185 x 4
Standing Military Press: Bar x 12, 65 x 4, Bar x 10, Bar x 10 -- between my shoulder and my balance, I'm still no good at these.
Standing DB Laterals: 20 x 12, 25 x 10, 25 x 8, 25 x 8
Hammer Strength Skullies: 110 x 15, 135 x 12, 135 x 10, 135 x 10
Overhead Two-Hand DB Extension: 45 x 15, 60 x 12, 70 x 10, 70 x 10, 70 x 10
Abs/Core:
Ball Crunch: 20-25 reps x 4 sets
Weight Oblique Cable Crunches: 90 x 25, 110 x 20, 120 x 15, 120 x 20, 120 x 30
Seated Kneeups off Bench: x25, x 20, x 20, x15
Decline 8 lb. Ball Twists: x15, x 20, x 15, x 15
Hyperextensions: 15 reps x 4 sets