Motivation!

http://www.youtube.com/watch?v=VZ_RRRai-rs&feature=related

http://www.youtube.com/watch?v=5FgHowJTt9E&feature=related

http://www.youtube.com/watch?v=YBJUpYTKWOw&feature=related

Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x10,105x1 0
DB Side lateral-10x15,20x12,40x8 dropset to 20x10
DB front raise-10x12,20x12,40x10
DB reverse fly-10x15,20x15,40x10
Wide Grip Pull-downs-100x15,150x10,190x12
Ez-curl rows-50x12,100x12,150x12,200x12
Reverse Pull-down-100x15,150x10,200x12
Shrugs-225x12,245x12,265x12

Leg workout

Front Squats-barx15,95x12,175x12(+20lbs!)
Leg Press-200x20,300x20,500x20(+55lbs)
Leg ext-3sets 50x15
smith machine stiff leg deadlift-50x12,100x12,150x12,240x10
Leg curl-30x12 4 sets
(doin calves and abs tommorrow)

Chest/Arm Workout

Bench Press-barx25,95x12,145x12,195x10,225 x10(+20lbs!)
Incline Smith Machine Bench-50x12,70x10,130x10
Flat DB fly-10x15,25x10,40x20
Seated 1/2 curl-30x12,50x10,90x10
Machine Curls-50x12,80x12
DB curls-30x15,40x10
Nosecrushers-30x20,50x12,90x10(+15lbs)
Overhead tri ext-30x12,40x15,40x13,40x11
Reverse push-downs-50x10,80x10

Popped some caffine and worked out with a friend today. Went crazy with the weights and got a crazy pump veins every where in my arms!

Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x10,100x8
DB Side lateral-10x15,20x12,30x12
DB front raise-10x12,20x12,30x20(strict form)
DB reverse fly-10x15,20x15,30x15
Wide Grip Pull-downs-100x15,150x10,180x12
Ez-curl rows-50x12,100x12,150x12,200x10(ok form)
Reverse Pull-down-100x15,150x10,190x10
Shrugs-225x10 3 sets
Felt the strongest I have in a while today!

Btw, i'm gonna be going out tonight to a club most likely hanging with hooter girls. How many drinks is too many?! lol

Leg workout

30 Min Liss cardio

Front Squats-barx15,95x12,155x12
Leg Press-200x20,300x20,445x20
Leg ext-40x15 5 sets 50x15,60x15,70x15
1 arm romanian deadlift-20x12,40x12,60x12,80x12,100x12
Leg curl-30x12 4 sets
Standing calf raises on a smith machine-barx20,50x15,100x10 3 sets

Chest/Arm Workout

30 Min Lisss cardio

Bench Press-barx25,95x12,145x12,165x12,205x12
Incline Smith Machine Bench-50x12,70x10,110x10
Incline DB fly-10x15,25x10,40x15
Seated 1/2 curl-30x12,50x10,75x10
Machine Curls-50x12,75x8
Incline Seated Curl-20x12 3 sets
Nosecrushers-30x20,50x12,75x10
Overhead tri ext-30x12,55x11 dropset to 40x6 then 30x6
Reverse push-downs-50x10,75x12