Wednesday, March 20th, 2013 | Author: Casey Criswell

Wednesday 3/20/2013

Day two of the new four day split! Like I had predicted, I was pretty sore this morning after the first day of the new program, despite if I thought I was working hard or not. It was a good kind of sore, (i’ve actually come to look forward to DOMS, in my mind, it means you worked hard!) so it’s all gravy. Mmm gravy. Today’s workout was all shoulders and tri’s. I felt the burn a little more during the workout this time but by the time I was done, I had some serious T Rex arms going as I tried to wash my hair! When I went to do my dips at the end, an exercise I’ve been busting out 30 reps on at the same weight, I damn near fell off the machine, my arms were jelly!

So, it was good workout.

Tomorrow’s the first day of Physical Therapy. Hopefully I’ll get told I can at least do the elliptical or something. No running is making me antsy and an antsy Casey is no fun for anybody.

Seated Dumbbell Shoulder Press:
- 25 lb x 8 reps
- 35 lb x 8 reps
- 45 lb x 8 reps
- 50 lb x 4 reps
Seated Barbell Military Press:
- 45 lb x 5 reps
- 65 lb x 5 reps
- 85 lb x 5 reps
- 95 lb x 10 reps
- 95 lb x 6 reps
- 95 lb x 6 reps
Dumbbell Side Lateral Raise:
- 10 lb x 20 reps
Reverse Triceps Bench Press:
- 45 lb x 8 reps
- 65 lb x 8 reps
- 85 lb x 8 reps
- 95 lb x 8 reps
Close-Grip Barbell Bench Press:
- 95 lb x 5 reps
- 115 lb x 10 reps
- 115 lb x 8 reps
- 115 lb x 6 reps
Cable Rope Overhead Triceps Extension:
- 32.5 lb x 20 reps
Dips – Chest Version:
- 5 reps || assisted || 70 lb
- 5 reps || assisted || 70 lb

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