up the intensity!

ok , today we up the intensity by adding 5 lbs more per movement. intensity helps. you can do it several ways like speed, sets, reps or weight . this week its weight. in a few more weeks you will see the number of reps sky rocket.
the exercises of the day
squat 8x130
calf raise 8x130
bench press 8x160
arnold press 8x30
seated dumbbell extension 8x30
kickbacks 8x30
dips 12
pushups 14
military press 5x100
squat didnt feel too bad. always aiming to get lower in the movement
calf raises i normally do that movement without resting after the squats. otherwise i rest a minute or 2 before the next exercise
bench press for the last few weeks every bp has been a personal record. are they perfectly done? no! the 1st one i lower as deep as possible, the others are quick partials. when i reach 170 i will cut back drastically so i can do "perfect" ones
arnold press upping the weight by 5lbs per dumbbell makes a   b   i    g     difference in effort.
seated dumbbell extension not a tough exercise but always gives a nice burn and my tris feel it the next day
kickbacks again makes my tris burn
dips if you have shoulder problems (like me) you will feel them . be careful
pushups just feels good, strong and still easy. good form(even for me)
overhead press okay thats the end of trying at 10 lbs for now. next week ill be way lower in weight, but higher in form, control and safety
well, thats it for this week. tomorrow ill do my "pulling " exercises
fred from nashville