Monday Monday
After a nice chill weekend I came back to a suprise…hit 240 today. That is the heaviest I have ever been. Pretty stoked about that. Anyway, did a handfull of workouts today. The first veing arms, the second was calves and now I just finished delts and abs. Lots of good lifting today, but I can feel my shoulder a bit.
Arms
Warmed up with a bunch of pullover presses/tricep extensions
Pushdowns
225×15
235×15
Incline Cable Extensions
60×15
80×15
Overhead Extensions
100×15 (two handed)
2 @ 30×15 (one handed)
Machine Preacher Curl
60×25
80×15
Ez Cable Curl
2 @ 60×15
High Cable Curl
50×15
Calves
Standing Calves (warm ups)
60×50
Smith Machine Calves
315×20
405×20
495×15
545×12
Seated Calves
125×25
160×15
185×15
205×12
Standing Calves
Stack x 50
Delts
Machine Military
2 light warm up sets
stack x 12
stack +10 x 10
stack +20 x 8
Shrugs
225×20
315×25
405×20
495×15
585×12
Shrug/Rack Deadlift combo
605×1(3shrugs)x1(3shrugs)x2
Lateral Raise
30×10
25×12
20×15
Rear Laterals
35×12
35×10
Decline Crunch
x30
2×25
Cable Crunch/Leg Raise Superset
70×20/15
70×18/12
And there it is. Have a nice evening peeps.
