well last post im moving to the contest page!!!

yesterday was shoulders and legs

Smithmachine squats
140*10
180*8
200*8-thats plate weight

Shoulder press
65*8
70*8
75*8

leg press
180*10
270*8
320*5
360*5
410*5
450*5
yeah baby!!!

seated military press(smith)
90*10
110*8
130*8

barbell shrugs
225*10
315*8
365*8
405*7
315*8
225*8

leg curl
3 sets of 10

seated lateral db raises
35*10
40*8
45*8

standing front raises db
30*8
35*8
35*8

leg raise
3 sets of 10

lateral rases cable
25*10
27.5*10
27.5*10

leg adductors and abductors
3 sets of 10

front raises cable
12.5*10 three sets

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah