[Birthright1]

Day I

Morning or Afternoon Session

Delts Heavy
Biceps Heavy
Forearms Heavy

6 reps or less on everything

The weight before** was my goal the weight after the** is what I actually did

TAPER
2 sets dumbbell shoulder press-75lbs**75
1 set of Lying Face Down Plate Neck Resistance (rear plate neck raises)-45lbs**25
1 set dumbbell shoulder press-75lbs**55
2 sets behind back barbell wrist curls-125lbs**105
1 set rear plate neck raises-45lbs**25
1 set behind back barbell wrist curls-125lbs**105
2 sets barbell upright rows-125lbs**125
1 set side plate neck raises (one on each side)-45lbs**25
1 set barbell upright rows-125lbs
3 sets of Front Dumbbell Raises (alternating)-35lbs**35
2 sets alternating dumbbell curls-65lbs**55
1 set side plate neck raises (one on each side)-45lbs**25
1 set alternating dumbbell curls-65lbs**55
3 sets of Bent Over Rear Delt Raise (bent over dumbbell raises; the picture shows alternating, but do it with both arms)-45lbs**35
3 sets of Dumbbell Shrugs-75lbs**75
2 sets easy curl bar curls-135lbs**105
1 set front neck plate raises-35lbs**25
1 set easy curl bar curls-135lbs**105
2 sets reverse barbell curls-125lbs**105
1 set front neck plate raises-35lbs**25
1 sets reverse barbell curls-125lbs**105

TAPER

Wow this is really hard I thought I would do a lot better than I did I was really struggling at the end just to move at all.

I will post the Evening Session when I complete it.
I hope i can a least do as much as i did on the Morning Session.

Please feel free to tell me where you think i should focus my improvements during the 4 Horseman Hell month ie. Lift mor weight slacker, or do it wimp; or just the u suck every once in a while will really piss me off enough to really push some weight.

Well time to eat. Later