Exercise Log 12.31.14 (Dev Day)

Had some plans this evening since it was New Year’s eve, but made sure to hit the gym first. Dev Day, cycle 6. Last day of Mesocycle 5… lots of planning ahead to prepare for the next mesocycle.

Focus was rear delts, traps and the tri’s and bi’s.

Face Pulls: 5 sets of 8 @ 100lbs.

Rear Delt Flys: 5 sets of 8 reps @ 30lbs.

Bent Over Rear Lateral Raises: A new exercise, felt good. Did this at the seated cable curl station. 5 sets of 8 reps ea @ 15lbs. Went light since it was new and focused on controlling.

Overhead Trap Shrugs / Overhead Press:

4 sets of 10 shrugs / 4 presses @ 95lbs. I’m a very weak overhead presser although it is considered a key exercise, will be focusing on it more on dev day.

Trap Shrugs (Barbell): 3 sets of 8 reps @ 225lbs.

Cable Tricep Kickbacks: 4 sets of 8 ea. @ 40lbs.

Tricep Extensions (Selectorized Machine): 4 sets of 6 reps @ 90lbs.

Cable Bicep Curls: 4 sets of 8 reps @ 70lbs.

Barbell Drag Curls: 4 sets of 10 reps @ bare barbell. Always feels good.

Shoulder Rehab Stretches & Rotator Cuff Exercises: 4 sets of 10 reps ea. 5lb rotator cuff exercises with opposite pec/shoulder stretch.

Sounds like a lot, but actually wasn’t too bad and made a great way to enter the new year on a new mesocycle!

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The Thomas Jefferson Blog

My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
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Know True Evil

A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
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Socialism WORKS!

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Perverted Justice Foundation Inc. is a non-profit organization which works with law enforcement to help track and prosecute online predators. I help administrate all the sites on this network, in fact many of you may know me from my work there. If you don’t though, check it out.
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