20110625 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: 88.3 kg
weight finish: 88 kg (before my post-workout shake)

SHOULDERS

military press wide grip (__||m____________m||__) barbell
bar x 10 reps
7.5 kg x 6 reps
10 kg x 4 reps
11.25 kg x 2 reps

military press dumbells
14 kg x 5 reps
16 kg x 3 reps

windmill dumbells (out front, up, down to sides, reverse == 1 rep)
6 kg x 6 reps

LEGS

squats + calf lifts
20 kg x 5 reps