Managed to get into the office gym in the morning for a quick shoulder workout. The plan was rep it out, keep rest low, see if I can get some pump.

OHP (60 sec rest, cambered bar, cleaned it from the floor to start the set)

45 x 5
80 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 9, Push Press x 1
115 x 5, Push Press x 3

notes: Just wanted to pump out reps this workout. So when strict press wasn’t happening any more, I used a bit of leg drive to finish the last few sets off.

Upright Rows (wide grip, cambered bar, 60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: hard on my shoulder girdle, but it’s been loosening up since 2 weeks ago.

One Arm DB OHP (60 sec rest)

20 x 8/8
35 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8

notes: Slowly building up weight. My right shoulder starts out pretty stiff, but feels a lot looser by the end.

post-workout cardio 1 mile LISS on the elliptical

Then I had to get back to my desk. I was going to do a second workout in the afternoon, but had to end up working late instead.

I am hoping I can get in a double workout day tomorrow now, instead.

During the workout, I saw some size going on in my shoulders. I don’t normally FEEL pump in my shoulders, I normally just SEE it, and today it looked like I had some. So that is a good start. Tomorrow, back and hopefully butt/hams.

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