we are headed weekend 'blizzard'conditions storm... rich could get up to 2 feet snow,,,my area 12-18 inches ..insane and i have work sat during it ...if i get up for work am and its nuts i'm staying home..
delts ,,changed things up a bit ,,love pumping delts they blow up reps/volume,,moderate weights,,i'm still pretty stiff on presses and rom is still work in progress but considering the 'setback'i guess its minor discomfort ..
front press superset with side raises ..95 with 15's db,,115 with 20's,135 w/25 db,135w 25db..
cable rope front raises x3
rear delt seated raises 20/25/30/30
finished with something guy from gym does grab a premade bar in middle i used 20 lb bar and then raise straight out to side and up 'side raise straight armed x2,,,it works just have to balance it a bit ,different than db i think lol
bi's
premade curl bar 60//80/90/90 12/10/10/10
padded curl machine 'did single arm at a time'x3
db curl standing but bent over and db hanging slighly braced to knee and curled 35/40/40's
finished 2 sets cablr rope curls bottom to mid pint
forarms
reverse wrist curls behind back x3
rope rolls weighted x3