Malaysia: Shoulder/Biceps workout log.

Seated lateral raises were much tougher than I thought they would be. They are so much easier standing up. Also, girls are trouble. Today's workout log:

Smith Machine Seated Military Press (w/o bar):
Empty x 25 x 2sets
20kg x 12
30kg x 10
35kg x 8

Smith Machine Behind The Neck Seated Shoulder Press (w/o bar):
20kg x 12
30kg x 10
35kg x 8

Seated Lateral Raises (per hand):
7.5kg x 20
10kg x 10
12.5kg x 8 (needed a lot of help)

Seated Bent Over Rear Delt Raise:
7.5kg x 15
10kg x 10
12.5kg x 8

Upright EZ-Bar Row (w/o bar):
45lbs x 20
55lbs x 15
65lbs x 10

Standing Bicep Cable Curls:
30lbs x 20
40lbs x 12
50lbs x 7
50lbs x 10

Concentration Curls (per hand):
10kg x 12
12.5kg x 10
15kg x 8
15kg x 8

Hanging Leg Raises:
Bodyweight x 100