Oct 7 – Noontime Shoulders, Back, Arms (normal tempo, 45 sec b/w all sets and exercises)

Standing Military Press
75 x 15
75 x 15
75 x 15
75 x 15

Upright Rows
75 x 15
75 x 15
75 x 15
75 x 15

Reverse Pec Deck (thumbs down)
60 x 15
75 x 15
75 x 15
90 x 15

Closegrip Cable Row (this was the full stack in my work gym, so to make it harder I held rep at peak contraction for a few seconds)
195 x 15
195 x 15
195 x 15
195 x 15

Widegrip Pulldown (bad feed, no PRs possible here!)
150 x 15
150 x 15
150 x 15
150 x 15

Assisted Chinups : 11, 7, 10
(widegrip first 2 sets, then dropped to hammergrip for last set)

Seated Dumbbell Curls
35s x 15
35s x 15
35s x 15
35s x 7

EZ Bar Curl (widegrip)
65 x 15
65 x 7 (tried closegrip, tendinitis flared up, went back to widegrip)
65 x 15
65 x 15

Skullcrushers
65 x 15
65 x 15
65 x 15
65 x 15

French Press
65 x 15
65 x 15
65 x 15
65 x 15

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