Friday...

Weight 224lbs
Waist 32.75

Side Laterals 15 15 17.5 20 22.5 25 6 sets 12-12-8-6-6-6 reps
Push Press 130 150 170 190 4 sets 10-8-8-8 reps
Front Raise 15 17.5 20 22.5 4 sets 12-10-8-8 reps
Military Press 60 70 80 3 sets @ 10 reps
Seated DB Curl 20 25 30 35 4 sets 12-10-8-8 reps
Cable Curl (single arm) 15 20 25 3 sets 10 rep each arm

Cardio
TREADMILL
30 min
14% incline
2.5 mph
507 cal burned

Good Luck this weekend!!!!