20110705 SHOULDERS LEGS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 86.5 kg
weight finish: 86.4 kg


SHOULDERS

military press wide grip (__||m____________m||__) barbell
bar x 10
10 kg x 7 + 0 kg x 3
12.5 kg x 3 + 0 kg x 7
bar x 10

shoulder press dumbbells
8 kg x 10
14 kg x 10
16 kg x 7 + 8 kg x 3
18 kg x 5 + 8 kg x 5
20 kg x 3 + 8 kg x 7

lateral raise dumbbell
4 kg x 10
6 kg x 10
10 kg x 3 + 4 kg x 7

windmill dumbbells (out front, up, down to sides, reverse == 1 rep)
2 kg x 10
4 kg x 5 + 2 kg x 5

front raises alternating
4 kg x 10


LEGS

squats + calf lifts
0 kg x 10
10 kg x 10
20 kg x 10
25 kg x 5 + 10 kg x 5