Shoulders

1-Arm OH Press (2 min rest)

20 x 5/5
40 x 5/5
60 x 8/8
65 x 5/5
65 x 3/3
65 x 8/8
65 x 5/5

notes: moved up to a higher weight, and had to adapt my technique a bit. got the hang of it though

Smith Machine Seated OHP (2 min rest)

bar x 8
bar + 50 x 8
+ 70 x 8
+ 90 x 8
+ 110 x 6

Cable RD Flys (30 sec rest)

15 x 15
15 x 15
15 x 15

notes: haven’t done these in a while, shoulders groaned a lot, but I know it was worth it

quick and dirty gym session before the night got a lot dirtier and greasier

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