Total Sets = 28, 7750 pounds

9/27/12  Smith Overhead Press
5:14:28 AM  30 x 10  grip with elbows forward
5:18:11 AM  40 x 10
5:19:38 AM  50 x 6
5:22:21 AM  50 x 8  Normal grip
5:33:41 AM  60 x 30  Drop set

9/27/12  Hammer Smith Press
5:33:59 AM  25 x 10
5:34:04 AM  30 x 10
5:35:51 AM  35 x 7  tired, not strong – going to push the weights up and do fewer reps
5:43:02 AM  40 x 6
5:43:12 AM  45 x 3
5:46:01 AM  45 x 4

Super Set: Front Raises + Lateral Raises + Rear Flyes
9/27/12  Front Raises
5:54:17 AM  10 x 10
5:54:20 AM  10 x 10
5:58:04 AM  10 x 10

6:10:36 AM  12.5 x 10

9/27/12  Lateral Raises in Shoulders
5:54:28 AM  10 x 10
5:54:32 AM  10 x 10
5:58:12 AM  10 x 10
6:10:24 AM  12.5 x 10

9/27/12  DB Rear Fly in Shoulders

10 x 10 – 3 sets

 
9/27/12  Machine Lateral Raise in Shoulders
6:10:50 AM  20 x 10
6:10:53 AM  20 x 10
6:10:57 AM  25 x 10

9/27/12  Pec Dec Rear Delt Fly in Shoulders
6:11:07 AM  40 x 10
6:11:11 AM  50 x 10
6:11:12 AM  50 x 10

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