Last Thursday was a day off from lifting, we are on a 2 on/1 off schedule. I have been getting up every morning, taking some pre-cardio supps, walking the dog 20-25 minutes and then doing 20 minutes of elliptical.
Friday we did chest and triceps, I was really happy with the workout. my shoulder is finally feeling stronger, my bench is coming back up, flyes are still uncomfortable so I did decline cable crossovers instead (like most muscular pose, kind of).
Friday 10/07/11
warm-up stretches and arm crossovers.
100 reps reverse crunches
Flat BB Bench (after warm-ups) 95X12, 115X10, 135X8, 155X6, 175X4 best since injury :)
Incline DB Press 45'sX6, 50'sX6, 50'sX6
Decline cable crossovers 20X8, 30x8, 30x8
DB pullovers 3 sets 40x8
Close grip bench 75x12, 95x10, 115x8, 120x7
Superset :
Triceps rope push down 110x6, 110x6, 100x6
Bench dips 3 sets 6 (shoulder not sure about these...)
Saturday was slated for Strongman events but we slept in ;(
Sunday REST
Monday 10/10/11
Shoulders & Biceps
DB Military Press warm-up with 15's, 2 sets
25'sX12, 30'sx10, 30'sx8, 30'sx8 (stayed with 30's because shoulder was feeling uncomfortable)
Db lateral raise after warm-up 3 sets of 15'sx8
Brian's partial ROM laterals 3 sets 20'sx8
Rear delt flyes after warm up 3 sets 20'sx8
Ez bar curls (wt is what we added to bar bc we couldnt agree what the bar weighs, it felt light for a curl bar) 30X12, 40X10, 50X8, 50X8
Incline DB curls 3 sets of 15'sX8
Ran out of time so we skipped preacher curls, but biceps felt pretty well worked.
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