Sunday December 13th: Shoulders/Forearms
Front Barbell Raise
Side DB Raise
Front DB Raise
Side Cable Raise
FST-5: Side Delt Machine
Forearms: 8x10-15 reps...whatever
note: if you've noticed I don't do overhead pressing as I've already got some impingement issues in my left shoulder. To be honest I feel like I get just as good results without. Numbers aren't impressive by any means and won't waste time with them, but just putting this workout down in terms of structure.
Monday December 14th: Arms
Pushdowns: Previous 105x13,8,4=25
This time: 110x14,9,6=29 (+4 reps, +5lbs)
Close Grip: Previous 325x9,4,2=15
This time: 325x9.5,3,3=15.5 (+.5 reps, but did it this time without elbow sleeves....so something positive there too)
Hammer Strength Machine Extensions: Previous (stack)x12,5,4=21
This time: (stack)x14,7,3=24 (+3 reps)
EZ Bar Extensions: Previous 110x12,5,2=19
This time: 120x12,5,3= 20 (+1 rep, +10lbs)
FST-5: FKH Pushdowns
EZ Preacher Curl: Previous 110x11,5,2=18
This time: 110x12,6,3=21 (+3 reps)
Incline Dumbbell Curl: Previous 55'sx8,4,2=14
This time: 55'sx9,4,2=15 (+1 rep)
Barbell Curl: Previous 120x9,3,2=14
This time: 120x11,5,3=19 (+5 reps)
FST-5: Machine Single Arm Preachers
note: Obviously just starting out this program I'm adjusting to pushing myself to ABSOLUTE failure. Obviously I don't expect to make jumps like this on almost every exercise each time so this will probably start to look different (in terms of reps gained, etc) in a week or two. Some might think that I choose way too many exercises for each bodypart considering I'm using rest pause, but my split it still like a h igh volume routine in terms of days in the gym, frequency, etc....so it kind of offsets. Also need to start upping the weight on some exercises or switching some exercises out to lower the rep ranges (example: extensions). Still, it feels like I've definitely made progress compared to last week, so I feel positive about it all so far.