Big shoulder presses mate! great work
thanx for the support
Did legs today
10kg each sidex10
1 plate each sidex15 WU
2 sets of 40kgx10
Stiff leg deads
60kgx8 2 sets
Did 20 minutes cardio and some abs
Lost 4 kilo's since the begin of the month!
Did chest and triceps
Flat dumbell press
And by then my chest was poop...did some machine presses and crossovers to pump it but nothing heavy at all...
Standing french press
Lying dumbell extensions unilateral
10kgx10 2 sets
That was that...tommorow is back and bi's...deadlifts!!!
Did a back and bi session
Behind the neck pulldowns
46kgx6....its been awhile..
140kgx3...easy...next time 160kgx3!
Close grip pulldowns
3 sets of 60kgx10
EZ bar curls
Machine preacher curls
2 sets of 18kgx12...
It felt good doing the daeds after a while...
Tommorow rest and tuesday is shoulders and tri's!
Had a really good shoulder and tri training! no pain!
Standing barbell press
Olympic barx15 WU
24kgx6...rest pause 20kgx5...rest...20kgx5....fried...
Side laterals ss with upright rows
3 sets of 8kgx10 20kgx? till it burned too much to go on
Bent over laterals
4 sets of 8kgx12
Close grip bench press
Pushdowns with V bar
2 sets of 35kgx8
Burned and pumped! did all in 70 minutes with my partner!!
Tommorow maybe legs...
Thanx for the positive feedback!!
Did some legs today..
bar x10 WU
2 plates each sidex 10
3 plates x10
4 plates x10
5 plates x6....burned...
2 sets of 45kgx10...damn these pump up the hams like crazy!
Leg press calf work and that was that!
My hams were still a bit stiff from deads... so couldnt do much for hams
Tommorow is cardio and abs and saturday is chest and bi´s...first real test to see if my shoulder will hurt after benching!
Did chest abs and cardio
Rotator cuff (wamrup shoulder)
80kgx4 2 assisted
First time benching since my shoulder problem...still hurts a bit and shoulder is weak
Incline dumbell press
2 sets of 16kgx8
Flat hammer press
20kg each sidex15
Did some ab work
20 minutes bike...knee hurting from last workout....
Then i did rotator cuff and stretches..
Tommorow is back and bi's and cardio