6-27-09 SHOULDERS, TRAPS and REAR DELTS

6-27-09

390 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


SHOULDERS, TRAPS and REAR DELTS at Fitness 500 in Cape Cod with ROB THE REASON!

SHOULDERS

Smith shoulder press
135 x 15
185 x 8
205 x 6
205 x 6
4 total sets

Hammer strength shoulder press
120 x 12
150 x 8
150 x 6
3 total sets

Front raise
25 x 12
30 x 10
35 x 8
40 x 6
4 total sets

Barbell upright rows
65 x 10
95 x 6
95 x 6
95 x 6
4 total sets

Dumbbell lateral raise
20 x 15
25 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
7 total sets

TRAPS

Dumbbell shrugs
100 x 12
100 x 12
100 x 12
100 x 12
Drop set
75 x 15
5 total sets

Barbell shrugs with 2 second pause at top
225 x 12
315 x 6
315 x 6
315 x 6
4 total sets

REAR DELTS

Cable Rear Delts
10 x 10
15 x 10
10 x 10
10 x 10
4 total sets

Cable rear delt row
10
10
10
10
10
10
10
7 total sets

42 total sets

Cardio OFF


Meal 1 PreWO
7oz chicken
30g peanut butter
40g oatmeal
50p, 15f, 30c

Meal 2 PWO at IHOP
Chicken fajita omelet no cheese no sour cream
Harvest grain and nut pancakes
35p, 15f, 30c

Meal 3
7oz Chicken
Broccoli
30g peanut butter
50p, 15f

Meal 4
7oz chicken
Broccoli
99g blueberries
30g peanut butter
50p, 15f, 15c

Meal 5
7 oz chicken
30g Peanut butter
50p, 15f

Meal 6
Free Meal
Sampler appetizer
Cheeseburger with fries
Piece of cake and scoop of ice cream

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/food3.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/food2.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/Food1.jpg[/IMG]

Meal 7
7 oz chicken
30g Peanut butter
50p, 15f