Thursday

Too much going on lately, getting something in though, getting the blood pumping and the muscles sore. I cannot wait until it calms down a little so I can focus on some deep training again. Here is my little one, goodnight. Dumbbell Flys: Set 1: 15 reps @ 20.0 lbs | Set 2: 10 reps @ 20.0 lbs Dumbbell Arnold press: Set 1: 15 reps @ 25.0 lbs | Set 2: 12 reps @ 20.0 lbs Dumbbell Rear Lateral Raise: Set 1: 10 reps @ 10.0 lbs | Set 2: 15 reps @ 10.0 lbs Cable Triceps Pushdown (V bar): Set 1: 15 reps @ 60.0 lbs | Set 2: 10 reps @ 60.0 lbs Going to Truckee for the weekend (Sierra Nevada mountains) near Lake Tahoe, hiking, fishing, eating, wine, biking, ATV's. NO PHONES-COMPUTERS-EMPLOYEES-Yea baby!!! Have a great weekend you people that are really doing something to be successful, not just surviving on 500 calories and withering away to emaciated ashen shadows of people, THIS BOARD ROCKS!!!!!

Nice Job. Dumbbell rear lat raises are really good for you. I see so many people in the gym do only standing lat raises. You got to bend to get that rear delt.

thanks John, I am really trying to work the whole muscle all three heads; also same with all groups. This is why I also do tricept pushdowns with reverse grip, and wide grip rows, so far it is paying off.