I had a really good shoulder and trap workout today.  Normally, I train in the afternoons before my clients, but I wasn't able to, so I did it at 8 pm tonight.  After I worked out, I had a friend take a few pics, while I was all pumped up, enjoy!

Shoulders/Traps:

Lateral Raise
Set 1, 30 lbs, 12 reps
Set 2, 30 lbs, 10 reps
Set 3, 30 lbs, 10 reps

Cable Lateral Raise
Set 1, 20 lbs, 12 reps
Set 2, 20 lbs, 12 reps
Set 3, 20 lbs, 12 reps

Smith Machine Military Press
Set 1, 135 lbs, 10 reps
Set  2, 135 lbs, 10 reps
Set 3, 135 lbs, 10 reps

Hammer Strength Shoulder Press
Set 1, 180 lbs, 8 reps
Set 2, 140 lbs, 12 reps
Set 3, 140 lbs, 12 reps

Hammer Strength Shrug Machine
Set 1, 360 lbs, 12 reps
Set 2, 360 lbs, 10 reps
Set 3, 360 lbs, 10 reps

Rear Delt Lateral Raise
Set 1, 55 lbs, 12 reps
Set 2, 55 lbs, 10 reps
Set 3, 55 lbs, 8 reps

Cable Front Raise
Set 1, 40 lbs, 12 reps
Set 2, 40 lbs, 12 reps
Set 3, 40 lbs, 20 reps

Barbell Shrug
Set 1, 225 lbs, 10 reps
Set 2, 225 lbs, 10 reps
Set 3, 225 lbs, 10 reps

Rear Delt Machine
Set 1, 180 lbs, 12 reps
Set 2, 180 lbs, 10 reps
Set 3, 180 lbs, 10 reps

Upright Row (EZ Curl Bar)
Set 1, 90 lbs, 10 reps
Set 2, 90 lbs, 8 reps
Set 3, 90 lbs, 8 reps

Machine Lateral Raise
Set 1, 90 lbs, 15 reps
Set 2, 90 lbs, 15 reps
Set 3, 90 lbs, 15 reps

12/08/2007

oli faj: your pictures look great and so does the site. keep working hard spartan!!! you have little spartans like me looking up to you!!!!