Boxing Day! Had the day off work but the gyms were back open so I said hey why not? I wanted another fast-paced workout, lots of supersets, lots of direct work. Saved Squats for the weekend again, time for another shoulder day. took 2 Uncut, 2 Potassium Nitrate and a scoop of Hemavol on the road.
Cycle 3 Week 1 OHP
Warmup (1-2 min rest b/w supersets) OHP and Face Pulls
45 x 5 / 40 x 20
60 x 5 / 40 x 20
70 x 3 / 40 x 20
Main (2 min rest b/w supersets) OHP and Widegrip Pulldowns
75 x 5 / 165 x 5
85 x 5 / 165 x 5
100 x 12 / 165 x 5
notes: Feeling great, felt ready to get some volume in
Joker Sets (2 min rest b/w supersets) OHP and overhead cable curls
110 x 5 / 60(per arm) x 12
120 x 3 / 60 x 12
130 x 3 / 60 x 12
notes: Ready for more! But was starting to fail on the heavy weights, so brought it back down for lighter weight higher reps.
First Set Last Sets (45 sec b/w supersets) OHP and overhead rope extensions
75 x 8 / 90 x 15
75 x 8 / 90 x 15
75 x 8 / 90 x 9
notes: triceps felt tired fast! maybe still tired from bench day? oh well. shoulders were almost done, but felt ready for one more big push
Boring But Big Sets (30 sec b/w supersets) OHP and rear delt cable flys
65 x 10 / 33 x 15
65 x 10 / 33 x 12
65 x 10 / 33 x 12
65 x 8 / 33 x 10
65 x 10 / 33 x 12
notes: This was a great finisher, I barely got through these presses. 17 sets of OHP is pretty good for me, I consider this workout a success!
