A4: Shoulders, Triceps, Lats
55 mins, 98kg
WARMUP
CIRCUIT:
Lateral delt DB flye: 10, 8, 6 @ 10kg, 12.5kg, 14kg
Close-grip incline bench: 10, 8, 6 @ 60kg, 65kg, 70kg
Planking: 1 min, 1 min, 1 min
[Rested elbows on a bench and did 30 seconds straight on, then 15 & 15 seconds for obliques.]
CIRCUIT:
Rear delt DB flye: 10, 8, 6 @ 10kg, 12.5kg, 14kg
BB military press: 10, 8, 6 @ 40kg, 45kg, 50kg
[High and tight! Might go a tad heavier next week….]
CIRCUIT:
Front delt DB flye (per arm): 5, 8, 7 @ 10kg, 12.5kg, 14kg
[High and tight! I got confused on set 1 and counted only 10 reps total. Meh.]
DB pullover (with press): 12, 10, 8 @ 22kg, 26kg, 32kg
[I love pullovers! And, hey, I just noticed I'm actually showing some serratus anterior up in here!]
Planking: 1 min, 1 min, 1 min
[Rested elbows on a bench and did 30 seconds straight on, then 15 & 15 seconds for obliques.]
CIRCUIT:
BB shrug: 10, 8, 6 @ 110kg, 115kg, 120kg
[Oof, these shrugs showed that my forearms have had a long week and deserve a good rest this weekend. Nice squeeze-lock on last rep of sets 2 and 3. A study in contrasts: as I approached the bar for set 2 or 3, I glimpsed a guy in the mirror doing DB shrugs… using maybe 28kg total. Granted, he was spindlier than I am, but it was a nice reminder that you get out of it what you put into it, aka, no pain no gain.]
Close-grip incline bench: 12, 9, 6 @ 50kg, 55kg, 60kg
[I needed something to go with my shrugs and it's good to work my chest more. Rep 5 of set 3 I switched to a natural grip and on the last rep I squeezed the hell out of the bar and screamed––and up she went! Hoorah!]
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I've decided to stick to 3 sets per exercise. Squeezing in 4 sets really shows in terms of time and performance fatigue (e.g. in my A3 workout this week). I am cautious with my shoulders so today was a very chaste but fulfilling workout.
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