got sick as a dog after my last session so I took the week off, then started over from scratch.
dip machine-200*20RP with a 20 second static and a 1 minute stretch
paramount shoulder press-11 plates for 25 reps rest paused, static and stretch
single arm DB extentions-30lbs for 28 reps straight setted-new, still getting a feel for it. I didn't go nuts, but they felt pretty good.
pulldowns-180*21RP
seated row-230*8 and then 180*15
second workout, this morning:
DB curls-40*21RP, static and stretch
wrist curls-65*22RP, 2 second stretch at the bottom of each rep
toe press-315*32RP, 3 second stretch
sumo leg press-315*20(SS), no lock out, really slow negative
leg press-315*25
I did everything with a super slow negative, probably the slowest I've ever done. I almost think I went to slow, it was probably 4-5 seconds for everything.
on the sumo's and leg press I tried something new, no lock out, really slow negative. My knees have been bothering me the last few weeks so I want to try to do some things to give them a break.
not my heaviest training but we'll see how it goes.