dallasfan’s BodyBlog

I had a pretty good day considering I am beat from staying up late to watch the Cowboys take down the Packers. Weights and intensity was not that great but, I did get a good pump and still felt like I trained the muscle.

Deadlifts (off floor) 315*12, 405*10, 10

Shrugs 315*12, 365*12, 12

Pulldowns 200*12 for 3 sets

Supported tbar 90*12, 12  100*12

Dumbell curls 50*12 for 3 sets

Preacher Machine 90*12, 100*10, 90*12

Cable curls 45*15 for 2 sets

Did not do deads today as I just did them last Friday, dont need to push it too much with lower back. Nothing too heavy for bis as I still feel a little tendonitis on the inside of my elbow.

Pulldowns 200*12 for 2 sets, 220*6, then 3 rest pause reps

Barbell rows 225*12, 275*12 for two sets

Seated row with pulldown bar 250*12 for 2 sets, 275*10

Shrugs supersetted with incline tbar 315*12, then 90*12 for 3 supersets

Dumbell curls 50*12 for 3 sets

Preacher machine 90*12 for 3 sets

One arm curls 30*15 for 2 sets

Second workout for the new program I am trying. Seems to really make sense and I can already feel the differences. 2 scoops of glutamine select during training.

First exercise, Clean and press 3 sets of 8 reps

This really loosens up the whole upper body and I seem to get nice GH response from it.

Incline barbell 245*12 for 3 sets. Bring bar to neck, not chest.

Dips with bodyweight 3 sets for 15, supersetted with side laterals 45*12 for 3 sets

Rear laterals 35*20 for 2 sets and 40*12 for one set.

Close grip 185*12 for 3 sets

One arm pressdown 50*12 for 3 sets

Overhead extensions with cable 65*12 for 2 sets

This was a pretty good workout. I got a really good pump and did not feel a lot of pain from the shoulder. Still the weights are not heavy but, I am working back slowly this time. Rested only about a minute between sets.

I will hit triceps later on tonight.

Seated laterals 30*30, 35*20, 40*15, 50*8, 25*30

Seated dumbell press 75*12 (3sets) Not where I want it but, I also know I cant handle the heavier weight now.

Rear laterals with dumbell shrugs

35*20 laterals 110*15 shrugs (3 sets of this superset)

Seated calf 135*20 for 5 sets