Oct. 9: Back and Shoulders

Dear World,

I didn't post my last few workouts. I don't like posting stuff that doesn't make sense- yesterday's workout was thrown off 'cause I was sick and only did half of what I wanted; Monday was thrown off because I lifted alone and was too distracted. Either way, today Zak and I killed it.

Back and Shoulders

Light-weight Lat Pull-downs: 3x12 warm-up weight
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Wide-grip Pull-ups: 3x10-12
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Heavy Lat Pull-downs: 3x7
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Seated Close-grip Rows: 3x12-15

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DB Straight-arm Pullovers: 3x10-12

***LINK TO THE VIDEO---> http://www.youtube.com/watch?v=aR6Q38xIAJU
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Rear Delt. Raises w/ Cables: 3x10-12

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DB Front Deltoid Raises: 3x12-15
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Shout Outs!

Dear Tyler- practice a joke, and then let me post it on here! JOD- Joke of the day…..TJOD- Tyler's Joke of the Day. GFLT…Get Funny Like Tyler…just some ideas

Dear Sara(h)- I didn't see you at the gym today……………………………………….

Dear Donald Watts- Can I have a before and after pic for my slide show?