12-09
Decided to do a mountain dog style shoulder workout today.
Seated Press with a slight angle
40 x 20
60 x 15
85 x 12
Once I found the working weight I supersetted the press with low incline rear delt flyes
100 x 12
10 x 40
100 x 12
10 x 40
100 x 12
10 x 40
A lot harder than I expected…
Moved on to DB Laterals
First heavy partial reps with lighter full/partial reps to failure
DB Laterals
50 x 20
25 x 15
50 x 20
25 x 15
50 x 25
25 x 15
Done…
Burned for a good 20-30 minutes after the workout and had a rough time raising my arms…
Barbell Curls
45 x 100
12-10-2013
Doing chest today was going to be tough after yesterday’s shoulder workout, but shit happens.
Wide Grip Bench
135 x 15
225 x 12
275 x 3 x 10
DB Fly to Bench (Fly then Bench counts as one rep)
50 x 3 x 10
Cable Crossovers
65 x 7 x 10
Rope Pressdowns
70 x 100
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