This week's workout...

Shoulders & Traps - Wed 9/15 Time 34 min. (reps/lbs)
Warm-up: Nautilus Press - 12/40 10/40 6/60 3/70 1/80
Military Barbell Press - 10/45 4/65 4/65
Seated Dumbbell Press - 10/30 6/35
Standing Side Lateral Dumbbell Raises - 8/25 6/30
Barbell Shrugs - 10/95 6/145
Upright Barbell Rows - 8/50 6/60
Cardio: Recumbent Bike - 16 min. HIIT

Back - Thurs 9/16 Time 32 min.
Warm-up: Nautilus Overhead Pull-down - 12/80 10/80 6/120 3/140 1/160
Lat Front Pull-downs - 6/160 6/160 5/160
Reverse Grip Pull-downs - 6/140 4/160
Seated Cable Rows - 5/200 4/200
Good Mornings - 6/75 4/95
Hyper Extensions - 4/25 6/35

Chest - Fri 9/17/Time 35 min.
Warm-up: Nautilus Chest Press - 12/50 10/50 6/80 3/90 1/100
Flat Barbell Bench Press 10/75 4/95 5/95
Inclined Dumbbell Bench Press - 6/45 6/45 6/45
Declined Dumbbell Bench Press - 10/35 6/45 4/45
Inclined Dumbbell Fly - 6/35 6/35
Dips - 4/0 4/0

Rest for Saturday and Sunday

Took Sat., Sun. and Mon. off.

Legs - Tues 9/21 Time 40 min. (reps/lbs)
Warm-up: Nautilus Leg Press - 12/130 12/130 6/190 3/230 1/270
Squats (using barbell) - 10/75 6/125 6/125
Leg Press (45 deg. machine) - 10/180 4/270
Stiff Leg Dead Lifts - 10/180 5/270
Standing Machine Calf Raises - 8/195 6/235
45 deg. machine Leg Press Calf Raises - 8/270 10/270

Cardio: Mini-Trampoline 18 min.

Arms & Abs - Wed 9/22 Time 24 minutes
Straight Bar Curles - 4/75 4/75
Alternating Dumbell Hammer Curles - 6/35 6/40
Cable Curles - 6/120
Cable Push-downs - 8/100 8/120
Lying Tricep Extensions - 10/25
Dumbbell Kick-backs - 8/25
Cable Crunches - 8/120
AM Cardio: Mini-Trampoline 17 minutes

Thursday 9/23
AM Cardio: Mini-Trampoline 30 minutes

Over the last 5 workouts I have established the bench marks to go for 4-6 reps to failure for large muscle groups and 6-8 reps for Dead Lifts, Calfs and abs.
I have pasted bellow last weeks Shoulder\Trap workout and entered todays Shoulder\Trap workout for comparison. I have been able to increase the weight and/or reps for every exercise except latteral raises, UGH, couldn't get the 35 lbs dumbbells up to shoulder level and went back to 30 lbs.

Shoulders & Traps - Wed 9/15 Time 34 min. (reps/lbs)
Warm-up: Nautilus Press - 12/40 10/40 6/60 3/70 1/80
Military Barbell Press - 10/45 4/65 4/65
Seated Dumbbell Press - 10/30 6/35
Standing Side Lateral Dumbbell Raises - 8/25 6/30
Barbell Shrugs - 10/95 6/145
Upright Barbell Rows - 8/50 6/60

Shoulders & Traps - Wed 9/24 Time 40 min. (reps/lbs)
Warm-up: Nautilus Press - 12/40 12/50 8/70 6/80 4/100
Military Barbell Press - 4/70 5/70 5/70
Seated Dumbbell Press - 5/40 5/40
Standing Side Lateral Dumbbell Raises - 4/35 6/30
Barbell Shrugs - 6/165 6/165
Upright Barbell Rows - 6/70 6/70

Age: 54 Ht: 6'1" Wt for week: 209-211 lbs
RHR: 54 BP: 120/80

Increased weight on back exercises...

Back - Thurs 9/16 Time 32 min.
Warm-up: Nautilus Overhead Pull-down - 12/80 10/80 6/120 3/140 1/160
Lat Front Pull-downs - 6/160 6/160 5/160
Reverse Grip Pull-downs - 6/140 4/160
Seated Cable Rows - 5/200 4/200
Good Mornings - 6/75 4/95
Hyper Extensions - 4/25 6/35

Back - Sat/ 9/25 Time 40 min.
Warm-up: Nautilus Overhead Pull-down - 12/80 10/100 8/120 6/140 4/180
Lat Front Pull-downs - 6/170 6/170 4/170
Reverse Grip Pull-downs - 7/140 5/160
Seated Cable Rows - 6/200 6/200
Good Mornings - 6/75 6/95
Hyper Extensions - 6/45 8/45

Keeping carbs under 40 gms for the last 4 days may have had something to do with not being able to go to higher weights. Still, it felt easier today than on 9/17.

Chest - Fri 9/17 Time 35 min.
Warm-up: Nautilus Chest Press - 12/50 10/50 6/80 3/90 1/100
Flat Barbell Bench Press 10/75 4/95 5/95
Inclined Dumbbell Bench Press - 6/45 6/45 6/45
Declined Dumbbell Bench Press - 10/35 6/45 4/45
Inclined Dumbbell Fly - 6/35 6/35
Dips - 4/0 4/0

Chest - Mon 9/27 Time 40 min.
Warm-up: Nautilus Chest Press - 12/60 10/60 6/90 3/100 1/120
Flat Barbell Bench Press 6/90 6/90 6/90
Inclined Dumbbell Bench Press - 6/45 6/45 6/45
Declined Dumbbell Bench Press - 6/45 6/45 4/45
Inclined Dumbbell Fly - 6/40 6/40
Dips - 6/0