Sunday's workout

[schaum]

Wow, it's been awhile since I wrote anything down. It was kinda long, but it was the last one of my 30's so I thought I'd make it count...

Legs/Shoulders/Stuff:

Leg extensions:
85 x 15
90 x 15
90 x 15
90 x 12

Lateral Shoulder raises (matrix machine):
60 x 15
70 x 15
80 x 15
90 x 8

Superset:
1. Leg Press:
360 x 15
450 x 15
540 x 12
540 x 10
2. Donkey calf raises:
220 x 15
240 x 15
260 x 15
300 x 15
3. Cable Tricep Push-downs (filler):
70 x 20
70 x 20
80 x 20
90 x 20

Dumbbell Shoulder Press (starting with weights at in front of face palms facing back):
15's x 20
25's x 15
25's x 15
30's x 12

Planks:
1 min/1 min/1 min

Pliér squats:
Barbell only (45) x 15
65 x 15
75 x 15
75 x 15

Barbell forearm curl (behind the back, palms facing backward):
45 x 20
45 x 15
45 x 15
55 x 15

Weight plate overhead shoulder raise:
25 x 15
25 x 12
35 x 12
35 x 12