Sunday, 12/30/07
Vertical push-pull, calves, abs

Hammer high rows
1x5 ~ 102.5 lbs per side
2x5 ~ 107.5 lbs per side PR for # of sets at this weight
2x5 ~ 105 lbs per side
I actually had 2 different guys stop and watch me do these yesterday. I got a "nice" from one of them.

Arnold press
5x5 ~ 35 lbs dbs
Failed on the 5th rep of the 4th set with my left arm. I love the way my delts look after doing these. I need dbs at home, so I can do a set before leaving the house in something sleeveless.

Seated calf raises
3x12 ~ 135 lbs

Lat pulldowns (grip-palms facing each other)
3x8 ~ 90 lbs

Push Press (These looked like fun, so I subbed them for Military Presses.)
1x8 ~ 65 lbs
1x8 ~ 75 lbs
1x8 ~ 85 lbs PR
I guess you can all any of the sets a PR because I've never done them.

Bent over side laterals
3x10 ~ 22.5 lbs dbs

Nautilis crunch
3x12 ~ 95 lbs