WED OCT. 31
Reach across on Stability Ball 2 x 8 each side with a 25 lbs. DB

Slow Mo Shoulder Press 4 x 6 (6 count up and 6 count down each rep).
(Did these on the smith machine so I can concentrate on the rep speed and count once again. )

Trap Bar (from the floor.) 4 x 6 360 lbs.
(Up 10 lbs. here.)

Crush Rows (or called "O" Rows in the dvd) 4 x 6 (2 25 lbs., 35 lbs, 45 lbs. plates pressed together.)
(Just like on the dvds Can't let the plates slide. 35 and 45 's kicked my ass. Slid like crazy! Like a sandbag lifting feel. JUST DON'T DROP ON THE FLOOR!)

1 arm Cable Tricep Extensions 4 x 6 80 lbs.

Smith Machine Lunges 3 x 5 (295 lbs.)
each alternated with
Smith Machine Squats 3 x 10 (same weight 295 lbs.)