Thursday 1st February
SHOULDERS
Shoulder Press
Warm up
10 x 22
10 x 24
10 x 26
10 x 28
9 x 28 - - - Deliberate drop down 2kg
Standing Front Raises
10 x 14
10 x 14
11 x 14 - - - Up one rep
---SUPERSET FOLLOWING 1 SET---
Standing Cable Side Raises
10 x 6.25
10 x 6.25 - - - Forgot to try 7.5 here, will do next week
12 x 7.5 - - - Up 2 reps
Rear Delt Row Machine
10 x 50
10 x 50
12 x 55
TRICEPS
Pushdowns
20 x 25
13 x 27.5 - - - Up 3 reps
12 x 27.5 - - - Up 2 reps
12 x 27.5 - - - Up 2 reps
Ez Bar Close Grip Bench Press
12 x 57.5
12 x 57.5
12 x 57.5
Ez Bar Skull Crushers
10 x 32.5
10 x 32.5
9 x 32.5 - - - + 1 assisted
Good workout.
I deliberately dropped the weight on the last set of shoulder press as last week I banged out 5 reps with the 30kgs but didn’t 'feel' it as much as I did with the 28. Maybe I should just persist with the 30's until the reps are higher, that would be the logical step.
I added sets of Rear Delt Row on the Machine as I don’t really do rear delts and probably should. I can definitely pull more than I did tonight but at least this gives me a starting point to work from, I never really repped out either so there’s plenty of room for tuning.
Will have to go a little heavier on the pushdowns as its repping to high now. Although it’s all the weight on the specific pulley there are additional add on weights I can use. Will do nicely.
I dropped the superset between the Ez Bar Close Grip Bench Press and the Ez Bar Skull Crushers in favour of putting the Ez Bar Close Grip Bench Press first and adding more weight to it than the previous supersetting would have went with. I’m glad I did. One of the best sessions for my triceps in a long time.
Feeling a little stronger every workout.
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As far as the AAS is concerned everything is running smoothly, I am looking foraward to the test and Im currently side free.
Surfer