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Hes so hot, just call him the Fireman

fallen

fallen

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Am Workout

Seated shoulder press - 60x12 80x12 100x10

Lateral raises - 100x12 110x10 130x8

Front raises - 20x15 30x10 50x8

Barbell over head press - 45x20 45x20 45x20 I do these for pt just to get some of my range of motion back. Bringing the bar down you cam feel my shoulder pop and grind is the socet it's quite pain full. I can't wait for the stength to return. Oh well slow and steady I guess.*

Standing cable swinging doors - not sure what they really called but that's what I've always called them. It's another pt movement - 20x15 2x15 30x12

Reverse pec deck - 80x10 90x10 100x8
 
fallen

fallen

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Workout

Cable pushdowns - 100x20 140x12 170x10 200x8

Cable curls - 60x15 100x12 120x10 140x8

Seated tricep pushdowns - number of plates I'm not sure on weight haha 10x20 12x12 15x10 20x8 no more plates :-(

Seated curls - 35x12 50x10 70x8*

Overhead extensions - 120x10 160x10 180x8

Preacher curls - 60x12 90x10 120x10

Tricep kick backs - 30x10 40x10 50x10

Barbell curl 60x10 70x10 80x8*
 
fallen

fallen

Mecca V.I.P.
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reverse grip bench - 100x15 135x12 185x10

bench press - 135x10 185x10 250x8 300x5

decline bench - 185x12 235x10 285x8

pec deck - 120x10 140x10 160x10

incline bench - 95x20 135x15 185x10 - preformed one right after another no rest time between sets
 
fallen

fallen

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thanks guys well today was short workout i got to the gym late and had to hurry haha

wide grip lat pulldowns - 105x15 135x10 165x10 195x8

barbell rows - 115x12 165x10 215x8

seated rows - 130x10 170x10 210x10

pullovers - 110x15 155x10 200x10
 
fallen

fallen

Mecca V.I.P.
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Workout

Seat shoulder press - 100x15 150x12 200x8 damn that ****ing hurt damn shoulder

Lateral raises - 70x10 90x12 haha **** the pain I'm going till my shoulder quits 110x10

Standing high rows - 95x12 135x10 185x6*

Rear peck deck - 100x12 120x10 150x7

Standing open doors - 20x15 30x10 40x8

Front raises - 10x15 15x10 20x10 nothing left it feels like my shoulder is burning from deep inside my shoulder cap. Maybe I pushed a little to much oh well haha * * *
 

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