Workout from 10-23-2013 with Weights

The workout wasn't bad, but the abs and finish were horrible.

Shoulders and Abs (shoulders are always superset in 10reps/6sets; DB = dumbbell; abs are 3 rounds):

• 15# DB shoulder press/12# DB front raises
• 15# standing rear delt flyes/15# plate raises
• 8# decline rear flyes/15# plate circles
• 12# piston presses/12# side raises
• 25# first round, then 35# next 2 rounds 20/20 standing oblique plate raises
• 20# ball 20 med ball toe touch crunches
• 25# first round, then 35# next 2 round 10 12-6 sit-ups w/ med ball (only 10 because the abmat makes me want to throw up)

Rest.

Cardio, 1 min ea., 5 rounds:

• 12KG KB snatches
• 12KG KB snatches
• 12# sledgehammer hammer tire
• air dyne
• negative leg raises
• rest

Workout notes:

• need to go heavier on shoulder presses
• Ab section was horrible. Instantaneous soreness. So. logically, I put even MORE abs in my FGB portion.
•  FGB finish wasn't bad, but snatches after the above shoulder workout sucked. Hammer tire after the snatches sucked. Air dyne always sucks. And more abs after the above abs also sucked.

I can't wait for some DOMS tomorrow.