Seated Dumbell Press

20x20
8x45
6x65
4x70

I can go up next week. I handled this easily

Military Presses

12x95
8x115
4x135
4x155

Got 4 on the 3rd set and I was going for six. Got 4 on the last set with a spot. I will stay at this weight next week until I can lift it clean.

Standing Lateral Raises

20x10
14x15
12x15
10x20

God damn these things hurt. Why?

Triceps

Close Grip Presses

16x95
8x135
6x155
4x175

Light weight, I will be adding more weight next week.

Lying Tricep Extensions

12x50
8x70
6x90
4x110

Struggled on the last set but I managed.

Abs
2 sets of 15 for all

Twisting crunches
Hanging leg tucks
Ball oblique crunch
Ball side crunch

Plan on going for a run tonight.

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