Sat. 10/9 Shoulders and Biceps / Sun. 10/10 Intervals

10/9
Db press; 20/10, 25/10 (warm up) 30/8, 35/8, 35/8
1 arm cable lat.; 10/10 (warm up) 15/10, 20/8
Seated rear delt, ss; 15/12 (warm up) 20/12, 30/10
w/ upright row; 20/12 (warm up) 25/10, 25/12
Hammer curls; 20/10 (warm up) 30/6, 30/6, 30/6
Close curl; 20/12 (warm up) 25/10, 30/10
1 arm cable curl; 20/12, 25/12
Abs; 9 sets
Cardio, AM; 45 mins
Cardio, PM; Intervals

10/10
5 min. warm up
20 - 1 min intervals
15 min. cool down

*Trained at Snap Fitness yesterday and when I started to use the peck/deck machine for rear delt, I noticed that the tension was not equal on both sides. So I switched to the cross over cable machine. Had a great massage Friday, it was only 30 minutes, but my shoulders really needed it. Getting a "show ready" 60 minute massage on the Thursday before the comp. Went through show supplies last night to make sure I have everything I need, no waiting till the last minute for me. 2 weeks to go and ready to rock.