T Nation

6/13/11


#1

This is the beginning of my deload week.

Dynamic shoulder and chest warm-up

A) Bench Press
5x135
5x155
5x175

B) Incline Bench Press
6x205
12x145

C) DB Bench Press
6x95's
12x75's

D) Incline DB Fly
12x35's
12x35's

E) Weighted Dips
6x95
12x50

F) Close Grip Bench Press
6x165
12x115

G) Overhead Cable Rope Extensions
12x75
12x75

H) Standing Calf Raise supersetted with Seated Calf Raise
12x105 -> 12x80
12x105 -> 12x80

Later in the evening I foam rolled both legs, glutes and back, followed by a static stretching session for the legs, glutes, chest, and triceps.

NOTES:
My left shoulder started bothering me yesterday so I did some rotator cuff exercises followed by stretching also. Going to take some NSAIDS and ice tonight before bed and judge how it feels tomorrow through out the day. Had no problem with any of my lifts today though. More so a nagging pain that occurs occassionally.
Overall good deload and already anxious to get back into the groove of lifting heavy.