VeganEssentials Posted May 7, 2014 Author Share Posted May 7, 2014 Missed a week due to long work hours, came back and started with legs back on Sunday afternoon. Don't remember all of it, but I worked up to 5x5 @ 340 lbs. for my sets of squats, was going to bench as well but wasn't feeling it, so just did squats and some leg assistance stuff for seated leg curls, leg extensions, glute/ham raises, etc. Got in for some upper back and shoulder work tonight - Weighted pull-up drop sets - 1x3 @ bodyweight, 1x3 @ 45 lbs. added (warm up sets)3 sets, starting with 3 reps @ 85 lbs. added, change weight and rest 20 seconds, 5 reps @ 45 lbs., take off all weight, rest 20 seconds, 8 bodyweight (218 clothed today) to finishDid 1 extra set of 5 reps with 45 lbs. added and Fat Grips handles, definitely challenging to hold on! Steel log overhead press in the rack - 1x5 @ 75 lb. empty log1x3 @ 125 lbs.4x8 @ 145 lbs. Seated heavy blue band rows, changing handles each set, band tied around support pillar, braced feet on base of power rack about 9 feet away - 4x20, around 120 lbs. starting tension, about 200+ at finish on each rep Trap Bar overhead press in the rack (saw this as a shoulder rehab movement, gave it a try)4x15 @ 105 lbs.Not tough to do, but takes a bit more core stability and really hits the shoulders hard, will keep these in for the month and play around with them more. 3 circuits of the following to finish the day - Cable face pulls - 20 @ 170 lbs.1-arm shrugs on horizontal bench press machine - 20 each arm @ 240 lbs.Bent over rear delt DB raises - 15 @ 15 lb. DBsFace down on 35 degree incline bench DB front raises - 15 @ 15 lbs.Red band pull-aparts - 25 That was it, should be going in for some deadlifts and light strongman event work tomorrow before I leave town for a few days! Link to comment Share on other sites More sharing options...
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