Monday April 21st Day 344
Intro
Had a LOOONG workout today, were gonna have to do this different next time barb comes, maybe have 2 of us lift at the same time, over 2 hours is a bit much in terms of staying focused and motivated and not feeling like I need to eat.
Nontheless, an awesome workout
Nutrition
3613 79 446 288
Training
Shoulders + Arms
Seated DB Shoulder Press
40 x 10
60 x 6
80 x 10 (wasnt happy with my rom)
80 x 7
70 x 8 (all reps deep and pause at bottom)
Single Arm Leaning Lateral Raises
30 x 10
45 x 12
45 x 12
45 x 10
Bent Over DB Rear Delt raises
30 x 10
55 x 3
60 x 8
55 x 10
55 x 8
Seated DB Overhead Tricep Extension
50 x 10
80 x 3
100 x 10
100 x 8
100 x 7
Weighted Dips didnt go all the way down to so to only hit tris
BW x 10
BW+35 x 15
BW+60 x 12
BW+60 x 10
Single Arm Cable Extensions
40 x 6
45 x 10
Switched to rope extensions for drop sets
110 x 8, 80 x 5, 60 x 5, 40 x 5
100 x 7, 70 x 5, 50 x 4, 30 x 8
Seated DB Alternating Curls
All reps each arm
35 x 8
50 x 3
60 x 8
60 x 7
55 x 8
Drop set Cable Curls
120 x 11, 90 x 6, 70 x 5, 50 x 7
110 x 9, 80 x 5, 60 x 5, 40 x 4
Misc
those drop sets were awesome, crazy arm pump.
Intro
Had a LOOONG workout today, were gonna have to do this different next time barb comes, maybe have 2 of us lift at the same time, over 2 hours is a bit much in terms of staying focused and motivated and not feeling like I need to eat.
Nontheless, an awesome workout
Nutrition
3613 79 446 288
Training
Shoulders + Arms
Seated DB Shoulder Press
40 x 10
60 x 6
80 x 10 (wasnt happy with my rom)
80 x 7
70 x 8 (all reps deep and pause at bottom)
Single Arm Leaning Lateral Raises
30 x 10
45 x 12
45 x 12
45 x 10
Bent Over DB Rear Delt raises
30 x 10
55 x 3
60 x 8
55 x 10
55 x 8
Seated DB Overhead Tricep Extension
50 x 10
80 x 3
100 x 10
100 x 8
100 x 7
Weighted Dips didnt go all the way down to so to only hit tris
BW x 10
BW+35 x 15
BW+60 x 12
BW+60 x 10
Single Arm Cable Extensions
40 x 6
45 x 10
Switched to rope extensions for drop sets
110 x 8, 80 x 5, 60 x 5, 40 x 5
100 x 7, 70 x 5, 50 x 4, 30 x 8
Seated DB Alternating Curls
All reps each arm
35 x 8
50 x 3
60 x 8
60 x 7
55 x 8
Drop set Cable Curls
120 x 11, 90 x 6, 70 x 5, 50 x 7
110 x 9, 80 x 5, 60 x 5, 40 x 4
Misc
those drop sets were awesome, crazy arm pump.
Comment