Last night was shoulders…
After a chiropractor appointment, it was a late start but managed to get it in. 10min of warmup on elyp., stretch and on with it.
Machine-bent arm lat raises: 35lbx25, 50×16, 65×12, 80×8, 2 drops of 40×12 and 30×12. (now that’s a start)
Standing upright rows with straight bar: 40lbx20, 60×12, 70×9, 80×6
Cable machine-a version of a rear crossover starting abouve head, working rear delts: 15lbx17, 20×12, 20×10, 15×12
DB seated shoulder press: 25lbx16, 35×10, 40×7, 45×4, drop of 15×12
DB shrugs (did not use my hooks): 40lb (each hand)x25, 50×23, 60×16, 65×11, drop of 35×20
Seated bent over rear raises with DB’s: 10lbx30, 15×20, 15×18, 10×24
There was one other exercise, but complicated to explain. 3 sets of that.
No cardio afterwards. Ran out of time. It was a 90min w/o. I will work on the cardio this evening best I can, if I don’t get caught up in too much weight pushing. Bi’s/Tri’s and abs (if there is room in the ab area)
I hate Mon and Tues in the gym. So friggn crowded. That’s why I try to do my major stuff on Thirsday - Sunday.
Damn legs still hurt from Sunday. Guess I accomplished something. Now, just waiting for this evening.
November 10, 2009 at 11:53 am
Looks like you got the shoulders blasted good last night. The legs are still paying for Sunday??…You did good.
November 10, 2009 at 2:27 pm
That’s how leg day ought to be. Pain! Nice job John. Have fun with cardio tonight with the crazy crowd (another reason I like mornings
)
November 10, 2009 at 2:35 pm
Monday, even at 4:00AM sucks in my gym. The good thing is you only see half of the Monday crowd on…Monday.
Like ugly luggage, leg day should stick with you.