12/26/07 back and delts
While away visiting a friend in Indianapolis,In. I went to a local gym
out there.

I warmed up for 3 mins on the eliptical machine then stretched out a
bit to get the joints and muscles fluid.

For my first exercise I performed straight arm cable pushdowns, 1st
warm up 150lbs x 15 reps, 2nd warm up set with the stack for 12 reps.
Work set with 235lbs for6 reps then dropped to 190 to failure then
dropped one more time to 150 to failure.

Next exercise neutral grip lat pulldowns. warm up 165 x 8. 240 x 5
drop to 195 to faliure- drop to 135 to failure. Rested a bit then hit
another set 180lbs x 7 restpause for 2 more reps.


reverse grip bent over row . 1 warm up at 135lbs x 10 reps. 245lbs x 7
rest pause 1 rep.

Low cable row 255lbs x 8 drop to 145lbs

Side machine raise (emphasis on peak contraction) (warm up 50lbs,
100lbs) work set 145lbs to failure-drop to 95lbs to failure- drop to
50lbs to failure

I then went to upright cable rows and did 165lbs to failure-drop to
110lbs to failure- drop to 80lbs to failure.

I repeated the side raise and upright row sequence 1 more time with
slightly lighter weight.

Seated machine shoulder press 170 x 6 drop to 110lbs

barbell shrug 405 x 10