03-01-2011
Shoulders-biceps
Today was a good workout left shoulder was aching a little bit before i left so of course i had to throw some tiger balm on there.
standing dumbbell side laterals
2 sets 20lbs
30lbs
40lbs
50lbs
60lbs
50lbs drop set 30lbs
standing barbell shoulder press
135lbs
185lbs
2sets with 225lbs
210lbs
machine shoulder press- I havnt done needs in a long damm time
3 45plates on each side
2 sets 4 45 plates on each side
4 45 plates plus 25lbs on each side
seated dumbbell side laterals/no back support
2 sets with 35lbs
cable cross overs for the rear delts
4 sets
upright rows- I only did 2 sets because I had intentions just to do shrugs but some was on the rack, when they got off i went straight to the
135lbs
185lbs
Behind the back barbell shrugs
315lbs
495lbs
495lbs
405lbs
Biceps- I did a different bicep workout today reasons why because i didn't want to say in that crowded ass gym no longer plus i wanted to feel some pain.
All movement done were barbell curls, dumbbell curls, machine preacher curls, dumbbell hammer curls
3 sets
barbell curls 8 reps pause at the top and than 8 regular reps
dumbbell curls 8 reps pause at the top and than 8 regular reps
machine preacher curls 8 reps pause at the top and than 8 regular reps
after those i did dumbbell hammer curl both arms at the same time
60lbs
65lbs
60lbs