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9/14/2011 10:15:03 AM -
Weds chest/sho/tris

weight 218 ( it think my scale is 5lbs heavy?)
woke 20 min am cardio
trained at 7am

bench; up to 405x2, down to 315x9, 225x22
bdywgt dips; 25, 15, 10, 10, 30 second hold at top
low cable crossover superset w elbow out tri ext- 4 sets 15 reps each
1arm cable side laterals; 3 sets 12
triceps ladder on smith machine to failure
rev curls on smith machine; 3 sets 20
1arm db curl on incline bench; 2 sets 15

30 more minutes cardio

**NOTE: first time going heavy since Jan when i hurt my shoulder, right after my leg... some luck. SO anyway, didnt really expect to hit 405x1 so feel pretty good about 2. I know there was a mental barrier there for me so it should come up quick. But ill back the weight down and keep reps up till after the BB show then crank it up for a raw PL meet in Nov and Jan.

Sam Byrd

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