havent been posting lately, I didnt realize how much more committed i was when i did. So I'm back!

Monday-off
Tuesday-shoulders 5 min warm-up
Arnold Dumbbell Presses
Seated Lateral Raises
Crunches
Leg Raises
Seated Twists
(dont have my log with me to record the weights for tuesday and wednesday)

wednesday-legs 5min warmup
Barbell Squats
Leg extentions
Machine Standing Calf Raises
Seated Calf Raises

Thursday-Chest&abs
barbell incline bench press
12-45,12-65,8-75,10-65
dumbbell flat bench press
12-20,6-30,5-30,5-30
dumbbell incline presses
12-20,6-25,5-25,4-30
crunches 3sets 15reps
leg raises """""
seated twist """"

friday-bicep/tricep
machine tricep extentions
12-40,25-45,10-60,10-65
seatd tricep extentions
12-30,12-40,10-50,10-50
standing dumbbell curls
12-15,12-20,10-20,7-25
ez-bar preacher curls
12-25,10-45,10-45,10-45

Saturday-back-
5 min warmup
Machine T-Bar Rows
2x12-25+bar,2x10-30+bar
Lat pull down
4x12-70
short workout-had to run errands.

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