Lee Haney Leanin’ Behind-the-Back Shrug/Upright Rows
Friday I had a shoulder/trap workout. Nothing special really, so don’t go home writing your grandma about my workout ok? I tried the Hammer Strength shoulder press for the first time, and once I found the sweet spot, I got 5 x 115 (each side). I won’t really be happy until I get at least 3 plates on each side. Then 50’s x 8 on the DB side laterals. BB shrugs went pretty well. I haven’t done them in a while, but I got 425 x 6, which was pretty good. Then I did some old school, behind-the-back Lee Haney Leanin’ Upright Rows…225 x 15/15…275 x 10/10. Basically you do a behind-the-back shrug, lean forward a little more and try to get a larger range of motion…it fills in that center-back/trap tie-in nicely. Then reverse pec-deck fly’s blah blah blah…onto chest, which was today.
I started with incline BB presses and got 225 x 6. I feel like I could have gotten 8-10 with a spotter, but oh well, when you train alone you have to do the best with what you have. Then I rest-paused 8 reps on the last set. Onward to Incline DB presses where I did 100’s x 5/4/3/3 for my sets. They felt good (next time when I start with them, holy ****, I’m going to get like 10-12 reps with them, I swear). I put weighted dips back into my chest workout, (why?) because they’re bad-ass that’s why. With 2 45’s on the belt I got 8/6/5/5..then did a drop set with my own b/w on the last set, and then some negatives. Nice. Then I went onto Incline fly’s…best was like 60’s x 10ish.
Had to make room for calves, so I supersetted seated raises (with 90) with donkey calf raises (with 180), and got 8-12 and 8-10 respectively for 4 sets. Then abs were next. I haven’t done abs for like 10 days so I felt like crap. Leg raises were first, I got 10/8/8 reps, and I started to feel embarrassed over getting such low reps so I stopped. Then I went over to the decline bench, set it as the lowest setting, grabbed a 25 and did how ever many sets (5-7?) it took to get to 100 reps. After this I was done…
If you count done as running 7 miles on the road afterwards…screw treadmills.
That’s all, I have back and cardio tmrw, after I attend a job fair for what else? Positions with XSport Fitness at all their Chicagoland locations. Let’s hope that goes well. Until then…
Happy Lifting
