Wanted to work on my shoulder health a bit, and get some arm work in. Nothing heavy, just light work and pumps. Office gym, early afternoon.

warmup: supersetting taking a light DB through ROM of my rotator cuffs, and over & backs with a resistance band – 3 sets of that with no rest

Superset: Incline DB presses & Band Pullaparts

40s x 15 / 8 pullaparts
40s x 15 / 8
40s x 15 / 8

notes: rests were long bc people kept wanting to talk to me. We showed our scars, I lifted my shirt to a girl so she could look at my bruised sternum (smooth operator that I am), and some guy showed me his finger that he was about to lose to gangrene. Lots of fun.

Superset: Minor Chest Dips and Over & Backs (60 sec rest)

12 dips / 8 O&B
12 / 8
12 / 8
12 / 8

Incline Rear Delt DB Flys (90 sec rest)

10s x 20 then 30 “hang and swings”
10s x 20 then 30 H&S

notes: Again, a John Meadows idea: you do normal reps, then try to bring them up only a fraction of the ROM, like 6-8 inches, trying to isolate your rear delts, not as controlled just squeeze them up then let them fall back down. basically 20 good reps, then 30 partials. Rear Delts were on fire!!

Rear Delt Cable Flys (10 second rests only!)

5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10

notes: I have used this as a finisher to good effect before: real light weight, 10 sets of 10 with only 10 seconds rest between sets. good form, slow down the negative, finish the rear delts off. Had problems taking the attachments off the cable machine at the end… arms did not want to lift!

Superset: V Bar Pushdowns then DB Hammer Curls (60 sec rest)

37.5 x 12 / 30s x 12
37.5 x 12 / 30s x 12
42.5 x 12 / 30s x 12
47.5 x 12 / 30s x 12
52.5 x 12 / 30s x 12
57.5 x 12 / 30s x 12

notes: I was enjoying this combo, and the focusĀ  was on point, so I just kept doing more sets. Haven’t used this cable machine in a while, so I had to slowly build up until I found a weight that worked for me. In the meantime I just focused on full ROM and controlled reps. Hammer curls felt good! Could see some muscles in the forearms getting jacked – I think my flexors tend to build up faster than my extensors, if that makes sense, but the extensors were 100% pumped that time.

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