Monday Nov 10th Day 547
Pretty good shoulders and arm workout today, finally hit 75's for 10, been working on that for a month now always feels good to hit those mini goals. Food has been on point, and I'm looking big and full
nutrition
2,892 46.0 429.3 198.2 1 meal left
Training
Shoulders and Arms Hypertrophy (excluding warm up sets)
Shoulder Press
75's x 10 w/spot
70's x 10 w/spot
65's x 11 w/spot
Incline Front Raise (R arm only)
20 x 12
20 x 10
20 x 10
Lateral Raises
40's x 10 DROP 30's x 8
40's x 8 DROP 25's x 8
35's x 9 DROP 20's x 7
Freemotion Cable Rear Delts
20/side x 18
22.5/side x 12
22.5/side x 11
Simultaneous Standing DB Curls
50's x 9
45's x 7
40's x 9
Single Arm Cable Preacher Curls
70lbs x 10
60lbs x 12
50lbs x 20
Overhead Double Arm DB Tricep Extension
100 x 9
100 x 7
90 x 10
Tricep Dip Machine
270 x 8
260 x 10
260 x 10
Single Arm Rope Pushdown
70lbs x 10
63.3lbs x 8
50lbs x 12
Misc
triceps are looking thicker, I can't wait to see what they look like dieted down...
Pretty good shoulders and arm workout today, finally hit 75's for 10, been working on that for a month now always feels good to hit those mini goals. Food has been on point, and I'm looking big and full
nutrition
2,892 46.0 429.3 198.2 1 meal left
Training
Shoulders and Arms Hypertrophy (excluding warm up sets)
Shoulder Press
75's x 10 w/spot
70's x 10 w/spot
65's x 11 w/spot
Incline Front Raise (R arm only)
20 x 12
20 x 10
20 x 10
Lateral Raises
40's x 10 DROP 30's x 8
40's x 8 DROP 25's x 8
35's x 9 DROP 20's x 7
Freemotion Cable Rear Delts
20/side x 18
22.5/side x 12
22.5/side x 11
Simultaneous Standing DB Curls
50's x 9
45's x 7
40's x 9
Single Arm Cable Preacher Curls
70lbs x 10
60lbs x 12
50lbs x 20
Overhead Double Arm DB Tricep Extension
100 x 9
100 x 7
90 x 10
Tricep Dip Machine
270 x 8
260 x 10
260 x 10
Single Arm Rope Pushdown
70lbs x 10
63.3lbs x 8
50lbs x 12
Misc
triceps are looking thicker, I can't wait to see what they look like dieted down...
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