Hi built -- thanks for coming by! This is my chest/shoulder workout from sunday:
workout: Shoulders & Chest:
25# db bench press 12 x 3
15# db flyes 10 x 3
10# lat side raises 12 x 3
10# arnies 10 x 3 (heavy! only did 8 on last set)
40# rear delt (bkwards on fly machine) 12 x 3
30# cable crossovers 10 x 3

the # are the weights in pounds. so, 25 lb dumbells for chest press, 15 lb dumbells for flys, etc. Legs is tonight, usually squat 25 lb plates on the smith machine, 100 pounds on the leg sled, 100 pounds for calves, 50-60 pounds for abductor/adductor, 40 pounds hamstring curls, etc. I eat about 1400 calories a day: http://www.fitday.com/WebFit/Public...l?Owner=amyella

Even today, I'm not looking forward to the gym and I usually love legs day!