Tag Archive: bicep curl machine


Feb 28

Gotta admit, I spent most of Friday and Saturday on House of Cards, lol.  Sorry Gym.

Anyhoo, I don’t normally work out in the evenings any more, but I had to get it in.

Clean & Press (clean & press each rep, clean from the hang, 2 min rest)

45 x 3
95 x 3
140 x 1
140 x 3
140 x 3
140 x 3
140 x FAIL, rest 60 sec, try again
135 x 2
135 x 2

notes: My head just wasn’t in the game tonight. Maybe my triceps were still fried (they had been sore for 2 days straight now), and then after a few rough presses, I started losing focus and the clean started slowing down, then it all fell to chit. Even after lowering the weight to 135, I had to stop a set when I hitched on the press up, or if I ended up being forced to push press.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

30 x 20 / 8 over & backs
30 x 20 / 8
30 x 20 / 8
30 x 20 / 8
30 x 20 / 8

notes: kept the weight light and the rest low and tried to get lots of reps in, which just feels right for that area

Z Press (90 sec rest)

45 x 3
75 x 3
105 x 4
105 x 4

notes: the focus was still just not there for me. as I tried to press up, my hips started cramping up on me which threw me off and made me stop. next time I might try sitting on a rolled up mat to elevate my hips a bit.

6 Way DB lift (60 sec rest)

10s x 10
10s x 8
10s x 10

notes: these are starting to feel a bit better

For my Arm Fluff, I decided to try the “cannonball” workout that was on the main BB.com page, basically one long set with no rest where you pyramid up the machine until you cant keep up then you start over… and over… until you die, or whatever.

http://www.bodybuilding.com/fun/buil…ball-sets.html

Cannonball Set Bicep Machine (no rest, replace the pin, scribble a quick note as needed and keep going)

10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 6
10 x 8
20 x 8
30 x 8
40 x 8
50 x 6
60 x 4
10 x 8
20 x 8
30 x 8
40 x 4
10 x 8
20 x 8
30 x 5
10 x 8
20 x 8
30 x 6

notes: biceps were screaming! I realize I started way too light, even with max fatigue and pump, sometimes 10 pounds is just too light. My goal by starting on just the first pin was: it means you do more sets, and if on your next microround you go just as far as the last set, then stop.

So essentially, instead of stopping when I can’t do the first weight any more, I stop when I make it just as far as I did the last microround. I will never reach a point when I can’t curl 10 lbs on the machine, so instead I stop when I am just spinning my wheels.

Cannonball Set Tricep Machine (no rest)

10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 8
100 x 5
10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x FAIL
10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 4

notes: my elbow tendinitis is burning as I type this, so I should have done cable pushdowns instead of the machine. bah.

I realize in hindsight that this isn’t enough work for your arms. I realize that because 5 min after doing these massive cannonball sets, my arms felt fine again. I wanted to try it out and see how it worked, and that’s fine, but these are only good as:
a. finishers
b. pre-exhaust before the heavy work

notes: still, my arms were pretty pumped!! hundreds of reps on arms, lol

post-workout: 2.1 miles elliptical

Cut Day 22

Christmas present for myself – bro day

I borrowed a John Meadows workout (not stealing this and selling it John, please no cease and desist orders. Don’t shut down mah internet!). But I added on a little extra at the front end, because I know my trainer would want me to do 8 movements and not 6 Anyhoo, Meadows workouts rock, so may as well make my free day as awesome as possible.

Another thing my trainer wants me to do is rebuild my House of Cardio’s, so I signed up for a spin class. Spin first, Arms after.

Cardio: Spin class, 45 min of work, HIIT, intervals, hills, standing climbs, seated climbs, straight on races, lots of fun times. I haven’t done one in a while, so I am sure my legs will be tired, plus glutes, plus a sore buttbone. Nary a hot chick to be seen, what a pity. OK, to be fair, I sat in FRONT of the hot chicks and stuck my butt in THEIR face. Merry Christmas.

Preacher Curl Machine (keep full ROM, 60 sec of rest b/w sets)

50 x 8
70 x 8
90 x 8
90 x 8
90 x 8

Standing DB Curls (use Fat Gripz, keep hands supinated, 3 sec negative on each rep, 60 sec rest)

10s x 15
15s x 15
30s x 6
30s x 6
30s x 6

notes: could have maybe gone heavier, but with slow negs, it can be hard to guesstimate your weight off the start. Haven’t used the Fat Gripz in a while, welcome back!

EZ Bar Curls (Fat Gripz, 60s rest)

75 x 8
75 x 7
75 x 5
75 x 6, REST 20, 4 reps, REST 10, 2.5 reps

notes: I started to fade fast on this one, damn you Fat Gripz. I could have done some sloppy ones, but I wanted every rep to be correct and controlled, no lean back. On the last set, I would set it down, rest a little but, try to pump out a few more. Bar Curls are always tough on me, really makes the tendinitis flare, but I don’t think it will get me this time.

Standing DB Hammer Curls (60s rest)

40s x 8 reps, 8 partials
40s x 8 reps, 3 partials
40s x 8 reps, 7 partials

notes: by partials, it means just bring it up as close to halfway as you can, chit, even a handful of inches feels like hell at that point. I was just focusing on getting those full reps out, and had so little left for the partials. Forearms were fried, biceps were done.

Tricep Pushdown Machine (preacher style setup, 60 s rest)

50 x 8
70 x 8
90 x 8
100 x 8
110 x 8

Superset Rope Pushdowns and Pronated DB Kickbacks (spread the rope at the bottom and flex for 1 second each rep; kickbacks your palm stays pronated the whole time)

90 x 10 / 20s x 6
100 x 10 / 20s x 6
100 x 10 / 25s x 6
100 x 10 / 25s x 6

notes: 100 was the sweet spot for pushdowns, flexing for 1 second at peak contraction felt like murder! To the Mountain Dog’s credit, I like pronated kickbacks way more than neutral grip, I feel the squeeze much more in the triceps.

Decline Skullcrushers w/ Cambered Bar (put on the elbow sleeves, 60s rest)

60 x 15
60 x 15
60 x 15

notes: kept these tight and controlled, doing that on a bar is much easier than dumbbells, but it gets harder on the elbow so I used the sleeves.

I was thinking of doing Ab work after this, but I had passed the 2 hour mark and felt wrecked! Packed up my crap and went home.

Hope everyone has had a good weekend!

13/27 Shoulders

 

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

60 x 5 / over & backs w/ resistance band x 8

75 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Assisted Widegrip Pullups (assisted for 1/3 BW, 1-2 min rest b/w sets)

110 x 5 / 5

125 x 3 / 5

140 x 4 / 5

notes:  125 felt surprisingly heavy, and just couldn’t get it going on the AMRAP set.

 

Assistance

Bench Press  (no rest for warm ups)

warm-up – superset with pullups (paused all reps an inch above chest, Spoto Press style)

75 x 5 / 5

95 x 5 / 5

110 x 5 / 5

main assist – superset with pullups  (90 sec rest)

150 x 5 / 5

150 x 5 / 5

150 x 5 / 5

150 x 5 / 5

150 x 5 / 5

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

160 x 8

REST

x 7

REST

x 5

REST

x 5

REST

x 3

notes:  Failed to hit 30!  will keep weight for next time.

 

Straight Bar Pushdowns (35 rep goal)

60 x 35

rested a few minutes, upped the weight

90 x 35

 

notes  ok… way too light, but I moved on anyways.

 

Dumbbell Curls (35 rep goal)

40s x 10

REST

x 8

REST

x 7

REST

x 7.5 (it was a failed rep)

REST

x 3

 

notes:  good weight!

 

Bicep Machine Curls (35 rep goal)

60 x 20

REST

60 x 10

REST

60 x 5

notes:  way too light, but I got a good ROM, it felt good

 

Optional Abs

Straight Leg Raises (roman chair, 30 sec rest)

10, 6, 10, 10, 10

 

post-workout:  10 min elliptical

 

 

 

 

 

7/27 Deload Chest

Man, I miss caffeine!  Needed to stay occupied today.

Went for a Spin class, did that for an hour.  Not much to say, stand-in teacher today, did not like her.  Bad cues.

After Spin, decided to do some more.  Please remember, it’s Deload week, so no heavy sets, just light stuff, stay active but no strain.

Pre-Workout:  60 min Spin

Bench Press

Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

105 x 5 / o&b

 

Assistance

Cable Crossovers (30 sec rest)

77 x 10

77 x 10

77 x 10

Overhead Press (30 sec rest)

55 x 5

55 x 5

55 x 5

Assisted Pullups (assisted for 1/3 BW, 30 sec rest, alternating grips)

8 Widegrip

10 Underhand grip

6 Hammergrip

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 12

115 x 12

Preacher Curl Machine (30 sec rest)

50 x 15

50 x 15

50 x 15

Pull Aparts (heavy resistance band, 20 sec rest only, 1 sec hold at peak contraction, constant tension)

15, 12, 12

3/27 Chest

Happy Canada Day!  Super-empty office gym, hooray!

 

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

45 (bar) x 5

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

100 x 5 / o&b

main – Superset Bench and Assisted Chin-ups (2-4 min rest b/w sets, chinup assisted for 1/3 BW, varied chinup grip between wide and hammer)

130 x 5 / 5 chin-ups

145 x 3 / 5 chin-ups

160 x 10 / 5 chin-ups

joker sets – Superset with Chin-ups (2-4 min rest, varying chinup grip as before)

175 x 1 / 5 chin-ups

190 x 1 / 5 chin-ups

205 x 1 / 5 chin-ups

220 x 1 / 5 chin-ups

 

notes:  Lots of Joker Sets!  Just having a REALLY good day.  Took my time, got lots of rest, pure strength training.  SO close to 225!  I wanted to jump from 205 to 225 so bad, but I decided to stick to the 10% increases, and not lift with my ego.  It was a good thing I did, that 220 was a GRINDER.  Rep so ugly only a mother could love it!  But to hell with it, I am gonna count it 🙂

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

 

I decided to skip the DB Rows.  I figured my Back had had plenty with the Deadlifts yesterday and 7 sets of chin-ups today 🙂

 

I also decided not to do a lot of direct Arm work.  Biceps and Triceps had done their share of indirect work today (7 sets of chins, 11 sets of bench, 5 sets of overhead press).  So I just went for a finisher.  Then rear delts.

 

Bicep Curl Machine  (wrapped up arms for the first 5 sets, resting 20 seconds only between sets; then dropped back down with no wraps and no rest at all)

10 x 10, REST

20 x 10, REST

30 x 10, REST

40 x 10, REST

50 x 8, REST

50 x 10, 40 x 10, 30 x 10, 20 x 10, 10 x 10

rest:  it may not look like much, but when you tie up your arms, the pump is crazy and you don’t need much weight.  I needed those 20 seconds just to shake my arms a bit to keep them going!

Tricep Pressdown Machine (no rest, one continuous set)

10 x 10, 20 x 10, 30 x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 10, 80 x 10, 90 x 10, 100 x 10, 110 x 10

Reverse Pec Deck (30 sec rest b/w sets, palms facing ground)

10 x 15

20 x 15

30 x 15

40 x 15

 

Really happy with this workout!  Bench went better than expected.

1/27 Chest

Running late this morning, so by the time I got to the gym I had to shave time in order to be out of there by Noon.  so I cut out my pre-workout routine, cut the rest time, and went crazy!

 

Chest Day!

Bench Press (no rest between supersets, just enough time to change weights)

warm-up – superset Bench Press and Rotator Cuff Work

70 x 5 / 15 lb DB taken through ROM 15 times each arm

85 x 5 / Roto

100 x 5 / Roto

main – Superset Bench Press and Assisted Pullups (60 sec rest, alternating grips for pullups)

110 x 5 / 5 widegrip

130 x 5 / 5 underhand grip

145 x 10 / 5 hammer grip

 

Assistance

Superset Overhead Press and One Arm DB Rows (30 sec rest)

65 x 10   /   80 x 10/10

65 x 10   /   80 x 10/10

65 x 10   /   80 x 10/10

65 x 10   /   80 x 10/10

65 x 10   /   80 x 10/10

Superset Bicep Curl Machine and Tricep Pressdown Machine (30 sec rest)

70 x 15 / 80 x 15

70 x 15 / 80 x 15

70 x 15 / 80 x 15

Rear Delt Cable Fly (30 sec rest)

55 x 15

33 x 15

33 x 15

 

Then had to dash!  45 min, in and out

Carb Load Day!  Roll out!


I felt like 2 workouts today. Got in to the office gym nice and early before anyone else was there and did some hams and calves. Easter came early because I had Ham for breakfast! Improvised to use what the gym had, such as it was.

Stability Ball DB Squats (stability ball in small of back against wall, down to parallel, 45 sec rests)

45s x 12
45s x 12
45s x 12
45s x 12

notes: This was just a warm-up, and a token morsel for my quads.

Standing DB Calf Raise (30 sec rests)

70s x 20
70s x 20
70s x 20
70s x 20
70s x 20
70s x 20

notes: Baby cows can take a lot of punishment, this warmed them up.

Smith Machine Seated Calf Raise (45 sec rest)

140 in plates x 20
210 in plates x 20
280 in plates x 20
280 in plates x 20
370 in plates x 20
370 in plates x 20

notes: Gym didn’t have a seated calf press, so I thought this was a good way to load weight with minimal breaks. Around Set 3 I realized how bad I needed a pad, digging into my thighs like hell! I threw a floormat in between there on Set 4 to save my legs. The settings on the smith machine also made it hard to wiggle my legs into and out of starting position.

DB SLDL (45 sec rest)

70s x 15
70s x 15
70s x 15

notes: Get a good stretch in there.

prone leg curl (45 sec rests)

45 x 30
45 x 25
60 x 20
60 x 15
75 x 15
90 x 10
105 x 10

notes: just pyramid my way up, going into a deep static squat in between rounds to stretch the hams out.

And then I had to rush to work so no one would miss me!

Carbs all day long, feeling good, was definitely ready for a second workout after work! Headed to a downtown chain gym on the commute back. Crowded as hell! Had to share stations rather often. Back and Bi’s. 3rd back session in 6 days! I decided to go relatively light and just keep it pumped and fresh, good contractions.

Bent Over BB Row (45 sec rest)

135 x 15
135 x 12
135 x 10
135 x 10
135 x 10

notes: bend over deep and squeeze hard. sounds like the Friday night of your dreams, right??

Widegrip Pulldowns (45 sec rest)

110 x 10
132 x 10
154 x 10
176 x 10
198 x 8

notes: A lot of the stations in this part of the gym were set up in kilos. I also noticed that this pulldown was dual-anchored! This is a good thing, much more stable and smooth, also doesn’t swing around after your set and smack tall people in the head, haha!

Superset DB Pullovers and Cable Rows

60 x 12 / 110 x 15
60 x 12 / 132 x 20
60 x 12 / 154 x 15
60 x 12 / 154 x 15

notes: more kilo plates on the rows, more dual-anchor action. I kept the pullovers light and really tried to focus on the feel of the connection between my serratus and my lats. Not a super strong MMC, but I will get there.

Assisted Chinups (30 sec rest)

20%BW assist x 6
20% assist x 6
14% assist x 4
14% assist x 5

notes: still too fat for a chinup. maybe one day!!!

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 10
116 x 11
116 x 12

notes: silly kilos. This bar attachment was also squeaky as hell and I felt self conscious using it.

Standing DB Hammer Curls

30s x 12
30s x 12
30s x 12
30s x 12

notes: nice and slow and enjoy the visible pump

Preacher Curl Machine (30 sec rest)

60 x 20
70 x 20
80 x 18

notes: this machine was much better than the other one, so it felt much more natural.

post-workout cardio

25 min trackmaster type elliptical, kept heart rate approx. 85% for 20 min, dropped to 70% last 5 min while I visually creeped all the PYTs in the gym dirty old man that I am.

Oof! I am worn out as hell. Kind of a pull day – hams, back, biceps

Cut Day 81, Back, Biceps

headed out in the morning, tummy full of carbs with a day’s rest to do some weightlifting before work.

Bent Over BB Row (thumbless grip, rest varied, up to 45 seconds)

135 x 15
155 x 12
185 x 10
185 x 10
185 x 10

notes: Tried to keep my Trainer’s words in my head as I focused on bending over like a sloot and working that contraction.

Widegrip Pulldowns (thumbless, 45 sec rest)

180 x 10
180 x 10
180 x 10
195 x 10

notes: These were feeling good.

Superset DB Pullovers and Closegrip Seated Rows (60 sec rest)

70 x 8 / 135 x 15
70 x 10 / 150 x 15
70 x 10 / 165 x 15
70 x 10 / 165 x 15

notes: I tried to really slow the pullovers down and focus on straight arms and feeling my lats wind up like a spring as I lowered it, take my chest out of it. Consequently, my reps dropped a bit. Helped my rows feel more dialed in though. Used a wide enough attachment that my arms could clear my body as I pulled in – ribs out, chest proud, contract, grunt, repeat.

Lightly Assisted Chinups (assisted for 20% of BW, 30 sec rest)

6, 6, 6, 6

notes: warm up the biceps

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 12
110 x 12
110 x 12

notes: felt good, ready to go up in weight

Standing Hammer Curls (45 sec rest)

30s x 12
30s x 12
30s x 12
30s x 12

notes: my veins go down on me like a Tijuana prom date, but I managed to get some new ones popping on these sets. Slow and controlled, no swinging.

Preacher Curl Machine (30 sec rest)

80 x 11
70 x 13
60 x 12
50 x 14
40 x 15 + 5 gripless reps

notes: the problem with this machine is that it is slightly too short for my arms, which for some reason made the reps WAY harder around rep 11 or 12, lol. So I just kept dropping the weight and doing more, finally out of frustration on the 5th set, I let my hands extend PAST the handles and let the handles press against my wrists as I pumped out 5 more reps semi-pronated (hammer). This MIGHT have added to my forearm cramp later, HAHA. But at the time I was just glad to finally hit 20 on this stupid fkin machine.

post-workout cardio

25 min elliptical, varying resistance, high incline

I was jealous of the ladies doing heavy deadlifts next to me in the gym, will have to get back on that for a change of pace!

I was in the gym by 4:50 AM, quite honestly the earliest a bus can get me there (it is a 24 hr gym not far from where I live)

Bent Over BB Rows (rest varied from time to change weight, to change plates + 15 seconds)

135 x 15
155 x 12
175 x 10
185 x 10
205 x 8

notes:  Maybe they weren’t Pendlays, but they did warm me up nice and proper for the work ahead.

Widegrip Pulldowns (rest 45 sec)

150 x 10
170 x 10
190 x 10
210 x 8
210 x 6

notes:  I started light and worked up just to see what this machine was like (every gym has its own quirks).  210 should have been very possible, but the bar was TEARING up my calluses!  It was very rough.  I admit, I have an issue with picking at my calluses and peeling them off, its a nervous habit, but the crosshatch chrome handle attachments are rough on fresh skin, need some of that black rubber!

Superset DB Pullovers and Closegrip Cable Rows (60 sec rest)

65 x 12 / 120 x 15
65 x 12 / 130 x 15
75 x 12 / 150 x 15
75 x 12 / 170 x 15

notes:  Weight felt good, so I moved up a little bit.

Lightly Assisted Chinups (assist for 20% BW, 30 sec rest)

6, 6, 6, 6

notes:  Warming up the biceps!

Closegrip Cable Curl (45 sec rest)

90 x 12
100 x 12
120 x 12
130 x 8

notes:  slight progression in weight.  every plate counts, especially with biceps!

Standing DB Hammer Curls (45s rest)

35s x 12
35s x 12
35s x 12
35s x 9

notes:  These went a little smoother than last week, a little more gas in the tank.

Bicep Machine (45 sec rest)

80 x 16
80 x 16

notes:  This machine was sort of an “overhead unilateral preacher” setup – meaning your arms were at shoulder height platforms and you could stack the weight separate for each arm.  Felt good!  I was just out of gas, but still fun.

I was really short on time, I had to head back home, dump my stuff, have a 2nd meal, and rush to the bus stop to head offsite to a different workplace today, so no time for Core work or cardio.  Oh well, got the best parts done!

Feb 14 – High Carb Day / Back,Bi & Shoulders,Chest

Happy Valentines Day!  I decided to celebrate with high carbs and lots of workouts, haha.

 

In the morning I headed to the gym for Part 1 – Back, Biceps, Core

Bent Over Barbell Row (rest from 30-50 sec, time to change the weight plus a few seconds)

95 x 15

115 x 12

135 x 10

155 x 10

175 x 10

 

Widegrip Pulldowns (45s rest)

195 x 10

195 x 10

195 x 10

195 x 10

 

Superset DB Pullovers and Closegrip Cable Row (60-75s rest)

50 x 12 / 120 x 15

55 x 12 / 135 x 15

60 x 12 / 150 x 15

65 x 12 / 165 x 15

notes: the expansion of the ribcage during the pullovers helped me focus on expanding my ribcage again to isolate the back muscles during the rows (thanks for the idea coach!)

Assisted Underhand Grip Chinups (Heavy) (30s rest)

6, 6, 6, 6

notes: I could adjust my assistance, so I took less assistance than normal, to the point where doing 6 was a real strain.

Closegrip Cable Curls (45s rest)

83 x 12

94 x 12

105 x 12

116 x 12

 

Standing DB Hammer Curls (45s rest)

40s x 12

40s x 7

35s x 12

35s x 12

notes:  I was running out of gas pretty hard, so I had to drop the weight.

Preacher Machine Curls (45s rest)

90 x 17

80 x 13

70 x 12

notes:  no matter that I kept dropping the weight, my reps kept dropping.  I knew I was done for!  So I ended the bicep work and moved on to core for a bit.

Superset Roman Chair Kneeups and Decline Crunches (30s rest)

12 / 10 lbs x 12

12 / BW 11

12 / BW 11

12 / BW 9

notes:  I started the decline crunches off tucking a dime plate behind my head, but my shoulder felt sore, so I tried just bodyweight… and I couldn’t even complete those.  Weak core!  Need to put in work on that.

 

Then I went to work.  After work headed to the studio for a second session with the trainer.  Who needs valentines?  I got a date with the iron.

Superset Standing Overhead Press and Face Pulls (about 45s rest)

95 x 12 / 50 x 15

95 x 12 / 60 x 12

95 x 10 / 70 x 10

95 x 10 / 80 x 10

95 x 9 / 90 x 10

notes:  I got tired in the core quickly, so when I couldn’t control the back arch, I stopped pressing.

IMG_3672

Seated DB Power Cleans (45s rest)

20s x 8

15s x 12

15s x 11

notes:  this is my first time doing these.  I thought, I will start light with 20s… turns out this one is hard!  Especially because my rotator cuffs and stabilizer muscles are my weak link.  Which makes this the perfect exercise for me, weak on my weak links.  Dropped the weight and did the rest of my sets.

IMG_3682

Twist Press (30s rest)

30s x 10

35s x 10

40s x 10

45s x 10

notes:  first time doing this too.  You start off with a normal flat DB press, and supinate your wrists so that the pinky end of the dumbbells tough at the top of the press (you corkscrew on the way up).  Felt good!  I started light to see how it feels, and it was fairly light for me, but we only had so much time in this session, so we called it and moved on.

IMG_3691

Leaning Cable Lat Raise (30s rest)

20 x 12 each side

20 x 15

20 x 15

notes:  I find I get better form with the cables, and leaning increases the ROM, so I can hit a bit more of the delt.

IMG_3697

 

Rear Delt Cable Fly (30s rest)

20 x 15

20 x 15

20 x 15

notes:  Love these!  My form has much improved too.

IMG_3702

DB Shrugs (30s rest)

80s x 15

85s x 12

85s x 12

notes:  Focused on the squeeze at the top, was rewarded with a visible trap bulge!  Hooray!  Finally you can see my traps!

IMG_3708

 

Happy Valentines Day traps!