10/7 Core, Delts, Arms

Rotator cuff work

Paused front squat (2 seconds)
(56, 66, 76, 86, 96)*5
106*3*5
BOOYAKASHA. haha my whole body was quivering like mad between the last few reps of the last set. Good stuff.

Face Pulls
30*3*16
I find that the rotator cuff work i've been doing (courtesy of Serious Sam) has really helped my shoulder mobility. My range of motion on face pulls has increased from just doing the rotator cuff stuff for three training sessions. GAINZ.

Overhead rear delt cable flyes
7.5*5*10
Superset with:
Klokov Bradford press (lolwut)
46*5*5
Before you question this weird frankensteinish amalgamation of names, check this out:
http://www.youtube.com/watch?v=vvPe_FQmFBg (can't seem to add the video to the post. oh well)
This phat bish of an exercise, she's a keeper. My delts were twitching (in a good way) after the workout. haha. p.s: (1xBehind neck press)+(1xOverhead press) constitutes 1 rep

Barbell curl
36*5*12
Superset with:
Cable tricep ext
30*5*16

Leg raise
BW*5*10
Superset with:
Standing ab crunch
30*5*10