Delts/Biceps/Forearms

10 g BCAA's before and during cardio

20 mins recumbent bike
10 mins tread mill
6 mins recumbent bike
not feeling the cardio
pms like a mutha
so I stopped and decided to finish after lifting

banana,gatorade

DELTS
4 warm up sets of DB front,side,rear raises*
3 warm up sets of BB shoulder press*bar,95,135x10*
4 working sets BB shoulder press*165x7,175x6,185x5,190x3*almost got 4 *had to rack it on the lower pins*
2 working sets DB front raises*25x10,35x6*
2 working sets DB side raises*35x9,45x6,*drop to 20x12,10x12*
2 working sets DB rear raises on incline bench*30x7,30x7*
BICEPS/FOREARMS
5 sets cable curls w/str8 bar*50x10,80x10,100x8,120x7,140x6*
2 sets DB hammer curls*40x10,50x8*

5 g BCAA
lean body RTD and gatorade
20 mins on stationary bike
total cardio = 56 mins