Keeping the journal up to date! Last week:
Saturday: Shoulders/Arms - whole workout got me really sore
Lying rear laterals + side laterals: 15x12 each, 20x10, 10, 10 - these were brutal!
Behind the head rack press: 95x10, 135x5, 155x5, 165x5, 165x4, 155x5 drop to bar x20
BB Shrugs FST7: 225x12, 7 sets 30 set rests
EZ bar curls w/ band (21 style): 65x21, 65x21, 65x21 - brutal!
SS Cable pressdown: 70x12, 12, 12, 12
Seated DB curl: 40x10, 10, 10
SS DB Extension: 60x10, 10, 10, 10
Sunday: Cardio and abs
Calf Press: 440x40, 40, 40
SS Donkey Calf Raise: 190x25, 25, 25
Leg Curls: 50x20, 60x15, 15, 15
SS Front Squat: 135x15, 185x15, 15, 15
Romanian deadlift: 185x20
SS DB Lunges: 60x15 - rough set! would have done 3 but ran out of time
(xmas!) Tuesday: Chest/Back (shoulder still hurting on chest work)
Pull Ups: 25, 20, 15, 15
Underhand Pulldown: 90x15, 140x15, 160x12, 10
SS Push ups: 25, 25, 25, 25
Barbell Row: 135x12, 12, 12, 12
DB Pullover FST7: 50x12, 7 sets 30 sec rests
Wimpy workout, but shoulder's feeling better so should be getting hardcore soon!
Thursday: Shoulders Arms - still able to go hard if I avoid my front delts
Bent DB Laterals: 20x12, 12, 12, 12
SS Seated Laterals: 20x12, 12, 12, 15
Behind the head press w/ band: 95x12, 135x10, 155x10, 9, 135x10 drop 95x10
BB Kelso Shrugs (leaning forward): 225x12, 12, 12 + 20 normal
EZ bar 21 curls w/ band: 65x21, 21, 21 - just as brutal as last time!
SS Cable Pushdowns: 70x12, 15, 15, 15
DB Hammer Curls: 40x10, 12
SS DB Skull crushers: 40x12, 10 - out of time!
Box Jumps: 36'' box, 5x5
Squat: 135x10, 225x10, 315x10, 365x5 (failed - got pissed), 365x8 drop 315x8 drop 225x10 drop 135x10 - felt redeemed for failing after that set!
Leg Press: 540x15, 15, 15, 15 - strict 1min rests so was rough
leg extension: 120x12, 150x12, 190x12, 230(full stack)x10, 10, 10 - needed rest pauses, these hurt!
Saturday: 'Gentle' chest/back with bro in law
Pull ups: 20, 20lbsx10, 50x8, 90x5 drop 0x10
SS Push Ups: 25, 25, 25, 25, 25
Barbell Row: 135x12, 12, 20, 185x12
SS Bench Press: 135x20, 20, 15, 185x10 - light weights for me, but shoulder felt solid!
Rack Deadlifts: 315x15, 375x12 - felt easy
SS DB Bench Press: 40x15, 50x20 - easy, no pain
OUT OF Time... sigh
One more week of 2x, then a burnout week!
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