Diary of the 30dayPush with Evan Gunville

30dayPUSH: Day 17
Today is Back and Shoulders
I decided to lift heavy today since I have been lifting light with more reps and slower.  It felt good to be lifting heavy again!  Now if I can just get my diet 100% under control!  I splurge at night on the sugar x__x
Here is my heavy back/shoulder work out.
Keep up the hard work FitFam!
**DB Press 12,12,11,10 [35,40,45,50] Side lateral raises 15,12,12,11 [15,17.5,20,22.5]Front DB raise 12,12,11 [20,22.5,25]Cable lateral raise 12,12,10,11 [15x2,17.5x2] Wide grip lat pull down 12x4 [85,100,110,120]}Machine row 12,12,12,12 [80,90,95,100]Lower back hyper ext 12x3 [35lb plate]AbsStanding oblique crunch 45plate 20x3Rope Pull Down crunch 20x3Hanging Leg Raises 15x3Cardio 

30dayPUSH: Day 17

Today is Back and Shoulders

I decided to lift heavy today since I have been lifting light with more reps and slower.  It felt good to be lifting heavy again!  Now if I can just get my diet 100% under control!  I splurge at night on the sugar x__x

Here is my heavy back/shoulder work out.

Keep up the hard work FitFam!


**DB Press 12,12,11,10 [35,40,45,50] 
Side lateral raises 15,12,12,11 [15,17.5,20,22.5]
Front DB raise 12,12,11 [20,22.5,25]
Cable lateral raise 12,12,10,11 [15x2,17.5x2] 

Wide grip lat pull down 12x4 [85,100,110,120]}
Machine row 12,12,12,12 [80,90,95,100]
Lower back hyper ext 12x3 [35lb plate]

Abs
Standing oblique crunch 45plate 20x3
Rope Pull Down crunch 20x3
Hanging Leg Raises 15x3

Cardio 

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