[given_to_fly]

Kind of a weird morning because I got to the gym as it opened and I was the only person in there to workout, but there were about 20 people working on getting their training certification so I had to change things up a bit. I'm going to do two workouts today, arms later on tonight. This morning was the last day of this cycle. Order was messed up earlier in the week due to a shortened workout so Delts were left to finish.

<font color="red"> Calves: </font>

Calf Leg Press - 180x20, 250x15, 320x10

Closed Stance Squats - 45x20, 115x15, 135x10

Seated Calf Raise - #7x20, #8x15, #9x10 drop set #8x10

flexing/stretching between all sets

<font color="red"> Core: </font>

Leg Raises - 2 sets - 15 reps, 15 reps + static hold for 20 seconds

Side to Side Crunches - 2 sets - 50 reps, 50 reps

Crunches - 25 reps

<font color="red"> Delts: </font>

Smith Machine Military Press - 50x10, 70x8, 90x6, 90x6

Upright Rows - 40x10, 50x10, 60x10, 70x8

Rear Delt Raises (db)- 40x10, 50x8, 55x6
last set suppersetted with:
Rear Delt Cables Pulls - #5x10, #6x8, #7x6

Standing Side Lateral Raises - 20x10, 25x8
continued as cheated laterals with: 30x10, 35x10

Side Delt Cable Pulls - #4x10, #5x8, #6x6