1/21/13, Calves/ Shoulders

Here is today's work:
bosu crunch:  35  / hanging leg raise: 20, 20 / kneeling rope crunch: 130lb-20; reverse crunch: 20
seated calf raise: 50-15; 90-15; 140-10,12
machine calf raise: 225-14,10,10
laterals: 10's-20; 15's-15; 20's-15; 25's-12; 30's-12; 35's-12
seated dumbell press: 50's-15; 60's-15; 70's-8
bent over rear laterals: 35's-15; 45's-12; 50's-8
seated dumbell shrug: 50's-20; 60's-15; 70's-15 (just pump)
drink 40g hydrosolated whey isolate
20 minutes treadmill
20 minutes posing
BOOM! Done.