Shoulders
Seated military presses(smith machine, just plates)
(warmup)...50x15,50x12
Sets....90x10,100x8,110x5,120x2,125x2
Cable side laterals
Sets....45x12,55x12,65x12(hold last rep for count of 20 for isometric contraction)
Neutral front dumbbell raises
Sets...30x10,30x9,30x10
EZ curl bar front raises(these were killer following fdr's.
Sets....45x9,45x10,45x10
Face pulls with rope(upper cable)..had to experiment with weight here, so did alot of sets..more than normal
Sets....45x20,55x20,65x20,75x20,95x15,115x18(felt great pump in rear delts)
Rear laterals on flat bench(lying, chest against bench)
Sets.....35x12,40x12,45x14
Shrugs with smith machine
sets....180x15,200x15,200x15
Dumbbell shrugs
Sets...90x15,90x15
Great shoulder workout today.
Ok, as I mentioned yesterday, I started my calorie cut. My average of my last 5 workout days was 2465 cal. per day. (not counting nightime shake) So, I made a cut, my starting point for this week is 2213 cal. per day, a cut of 252 calories. It is taken a bit from meals 1, pwo, and meal 4. Everything else was left intact.
United StatesSeated military presses(smith machine, just plates)
(warmup)...50x15,50x12
Sets....90x10,100x8,110x5,120x2,125x2
Cable side laterals
Sets....45x12,55x12,65x12(hold last rep for count of 20 for isometric contraction)
Neutral front dumbbell raises
Sets...30x10,30x9,30x10
EZ curl bar front raises(these were killer following fdr's.
Sets....45x9,45x10,45x10
Face pulls with rope(upper cable)..had to experiment with weight here, so did alot of sets..more than normal
Sets....45x20,55x20,65x20,75x20,95x15,115x18(felt great pump in rear delts)
Rear laterals on flat bench(lying, chest against bench)
Sets.....35x12,40x12,45x14
Shrugs with smith machine
sets....180x15,200x15,200x15
Dumbbell shrugs
Sets...90x15,90x15
Great shoulder workout today.
Ok, as I mentioned yesterday, I started my calorie cut. My average of my last 5 workout days was 2465 cal. per day. (not counting nightime shake) So, I made a cut, my starting point for this week is 2213 cal. per day, a cut of 252 calories. It is taken a bit from meals 1, pwo, and meal 4. Everything else was left intact.