Well, early day today. I haven't set an alarm for a very long time, when it went off this morning I did not know what it was!!
Had a good shoulder workout this evening though. Shoulders were worked well, felt thouroughly trashed. I was going to do dumbbell circles, but had to eliminate them though, my left shoulder is still a bit of a problem and some exercises I have a hard time with. Even wide flies for chest bother me, and I don't want to push it, I can do so much more now than I could just a few months ago I am thrilled.
By the way, my Versagrips came, what a cool thing. Beats the heck out of straps! Used them on dumbbell shrugs today with great results. No problem holding heavier weights. Can't wait to use them on other stuff.
So, without further ado, here is how the workout went....
Shoulders
Seated dumbbell press(2 good solid warmup sets of 20)
Sets...60x8,65x6,(65x4,40x5),70x3(this was an added set...been a while since I have done these, and wanted to see where I stand on them)
Dumbbell upright row(alternating row arms)
Sets....45x12,60x9,65x8
Push press
sets....95x8,105x6,115x3
L-laterals(first time I did these, they were a great movement)
Sets....25x10,30x11,35x7(lost form here, so dropped back),30x10
Machine press
Sets..130x6, then improvised a bit here, got my wife to help me up with a heavier weight than I could do, and resisted it down, doing some partial with it also)...170lb.
Rotary shoulder machine
sets....115x6,110x6(shoulders getting pretty wiped out now)
Dumbbell shrugs
sets....90x15,100x15,110x15
Superset one arm cross cable laterals with one arm cable front raises(this one was awesome, final blow!)
Sets....(50x12,40x10),(50x10,40x7)
Followed up with a variety of ab work, and sought out my PWO drink!
United StatesHad a good shoulder workout this evening though. Shoulders were worked well, felt thouroughly trashed. I was going to do dumbbell circles, but had to eliminate them though, my left shoulder is still a bit of a problem and some exercises I have a hard time with. Even wide flies for chest bother me, and I don't want to push it, I can do so much more now than I could just a few months ago I am thrilled.
By the way, my Versagrips came, what a cool thing. Beats the heck out of straps! Used them on dumbbell shrugs today with great results. No problem holding heavier weights. Can't wait to use them on other stuff.
So, without further ado, here is how the workout went....
Shoulders
Seated dumbbell press(2 good solid warmup sets of 20)
Sets...60x8,65x6,(65x4,40x5),70x3(this was an added set...been a while since I have done these, and wanted to see where I stand on them)
Dumbbell upright row(alternating row arms)
Sets....45x12,60x9,65x8
Push press
sets....95x8,105x6,115x3
L-laterals(first time I did these, they were a great movement)
Sets....25x10,30x11,35x7(lost form here, so dropped back),30x10
Machine press
Sets..130x6, then improvised a bit here, got my wife to help me up with a heavier weight than I could do, and resisted it down, doing some partial with it also)...170lb.
Rotary shoulder machine
sets....115x6,110x6(shoulders getting pretty wiped out now)
Dumbbell shrugs
sets....90x15,100x15,110x15
Superset one arm cross cable laterals with one arm cable front raises(this one was awesome, final blow!)
Sets....(50x12,40x10),(50x10,40x7)
Followed up with a variety of ab work, and sought out my PWO drink!