A4: Shoulders, Triceps, Traps: 60 mins, 98kg
WARMUP: step machine, jump rope, stretching, DB calisthenics
CIRCUIT:
Medial delt DB flye: 10, 10, 8 @ 10kg, 10kg, 12kg
Tricep pushdown: 12, 9, 8 @ 30kg, 32.5kg, 35kg
Jump rope: 100, 100, 100
CIRCUIT:
Rear delt flye: 12, 9, 7 @ 10kg, 10kg, 12kg
Elbows-in DB extension: 12, 9, 6 @ 18kg, 22kg, 26kg
Step machine: 1 min, 1 min, 1 min
CIRCUIT:
Military BB press: 12, 9*, 6* @ 40kg, 45kg, 47.5kg
[A hip cheat on 12th of 1st and 9th of 2nd and a good negative after/on 6th of 3rd.]
DB pullover (with extensions): 12, 9, 6 @ 26kg
[I added a tricep extension to my chest and back up on each pullover. Great pump!]
CIRCUIT:
Hise shrug: 24, 22, 20 @ 90kg, 95kg, 100kg
BB shrug: 12, 9, 6 @ 90kg, 95kg, 100kg
Today was a great workout, it's been a while since I trained these muscles as a unit. As I've been doing in general since resuming my A-regimen, I opted for slightly lower weights with better form and greater intensity (i.e. faster turnover between sets). I hurt my right shoulder a few months ago, as you may recall, so I didn't want to re-aggravate that this time around. Happy to say, I felt no discomfort or weakness during these exercises. I've got another month of A-workouts ahead of me, and I started taking creatine today (only 5g per day right after my workout, forget that "loading phase" stuff). My main goal for this building cycle is to hit 130kg on the squat, 150kg on the deadlift, and that 10/8/6/4 at 80/85/90/95kg spot-free set on the bench. Then I suppose a week or two of BDW work and maybe a new routine altogether for 6 weeks or so. Of course, life being what it is, I make these plans with the standard "Deo volente" clause. Stay tuned.
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