Shoulders, Biceps and Traps
I had another decent night of sleeping and was tempted to extend it well into this lazy Sunday afternoon, but luckily I remembered what happened the last time I tried that (children and water guns can be so cruel!)
So, inspired by the fact that I could return in 15 hours, I twisted, turned, flapped, flailed and finally managed to extricate myself from the covers and drag my sorry butt out of bed (I’m an occasional tosser and turner).
Nice workout today. Not much strength (except with shrugs) and scraping the bar across my chin more than once on presses kind of sucked (just a little bit!?!), but at least I walked away sore, tired, and pumped up in my shoulders, biceps and traps.
Standing Barbell Presses
Bar (20)
95 (12)
105 (10)
115 (9)
125 (5,4)
115 (10)
95 (10,10)
Bar (15)
Upright Rows
95 (10,10,9)
75 (12,10,10)
Lots of holding at the top of the movement once I dropped down to 75
Side Laterals
15 (12,12,10)
10 (14,12,12,10,10)
After a few sets of doing these standing upright, I did a few sets leaning out and a few sets leaning in.
Barbell Curls (Wide Grip)
75 (12,10,10,8)
Ow. I can never get comfortable doing wide grip, which explains why I rarely do them.
Dumbbell Curls (Drop Sets)
25 (8,8,7,7,7)
10 (10,10,10,9,9)
5 (12,12,12,11,10)
Sadly, I had no pink dumbbells lying around to complete the humiliation.
Barbell Shrugs
275 (10)
325 (8)
375 (6,5,3)
325 (8,8,8)
275 (16,14,12)
Dumbbell Shrugs
90 (12,12,12,10,10)
No cardio today. I want my legs to be well rested so they could suck with enthusiasm at squats tomorrow.
FIN
