8/8

Shoulder and bicep workout:

Nothing less then productive, felt good through and changed out the bar shrugs for higher reps on the dbs. Did what was called for!! Side note, I really like doing the lighter higher rep set at the end of working a body part.

Seated bar press: 3 warms, 155/8,8,12
Db shrug: 2 warms 105/13,11
Front raise ss: 50 60 70
with side lateral: 25x3
Standing db press: 35/16,14
Alt db curl: 2 warms, 50/6 55/8
Cable curl: 1 warm, 55/10 60/11,9
Con curl: 25/16

25 min cardio


8/9

Quads and abs":

Test out time on the 8's with the front squat. Reach the goal but failed at hitting my personal goal of 10. It happens. The grip just wasnt there, I think next time I will chalk the bar up to get a better grip. The rest of the workout was on fire, as I used 5 Strike's spread out prior to the workout.
Really happy!

Front squat: 4 warms, 200/3 230/1 250/1 265/8
Leg ext: 2 warm, 90/10 burn set
Leg press: 2 warms, 350/15 405/15 drop set
Sumo bar squat: 2 warm, 185/8,15
Ab work: 6 sets

20 min cardio

Here is the link to the front squats
http://www.youtube.com/watch?v=jMXIZt4O0mw

And if anyone who might be interested,
I am on twitter!
http://twitter.com/#!/TeamFranco