Today is shoulders and biceps!
Had a good shoulder and biceps sessions...
Upright rows wide grip
2 sets of 8kgx10
Rear delt raises on machine....great machine worth round pads, nice contraction!
1x10 5 kg per side
2 sets of 8 10 kg each side
Front raises hamemr grip
8kgx8 per side
10kgx8 per side
And did one set to 10 of 2kg seated dumbell press to finish it up
My shoulders feel fine and will start hittin them hard soon again
12kgx10 per side WU
16kgx8 per side WU
18kgx6 per side
22kgx 5 per side nice pump
18kgx8 per side
2 sets of 22kgx6 per side
Machine preacher curls plate loaded unilateral
10kgx12 per arm
15kgx10 per arm
20kgx10 per arm
That was that
Also did some shrugs but nothin major...traps are done on back day
Lasted bout 50 minutes
Next session is complete back ( incl. traps and rear delts
Started new week with some normal numbers!!
180kgx1...damn....thought i was gonna get 2-3....next time!
Hammerstrength machine row
20kg each sidex10 WU
Nice pump and strength is 90% back!
Tommorow chest and tri's!
Had a good chest and tri session
Incline hammer press
30kg each sidex10
Seated hammer press
2 sets of 30kg each sidex8 to finish it up
did 3 sets reps were 12-10-8
Machine plate loaded dips
6 platesx8 Better!
One handed seated dumbell extensions
Was pumped and felt good!
you're getting stronger.. stronger than me..santaroll
that can't happen!biggrinsanta
keep it up bro
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
@ samoam...maybe im just weak :( :keke: thanx for stopping by big man!
@ storm....its been 4 weeks since maxing on my bench...and yeah,,,jsut fro the fun of it!
@Natzo....shall check ur log and beat ur numbers friend!
Good leg workout today!
100kgx1...x1....readjusted the bar but coulda gotten both in one "set" PB!!
200kgx8 restpause 10 sec x3 rpx2
220kgx6 rpx3 rpx2
240kgx4 rpx2 rpx2 ...PB
2 sets of 80kgx12 Machine Max...have to do the plateloaded one but was occupied
Standing leg curls
did each leg 10,10, 8 with 50kg...
Did some calf work and got out!
By pre-exausting my guads with the fronts i felt a good pump in the hammies and glutes in the leg press!!
Great session overall
Did some small bi work...arms are too small IMO
Next session is Shoulders and Bi's!