Pressing (emphasis Shoulders / upper chest)
First workout switching to higher volume, mainly hammer press and machines. Previously hit 265x3, and 275x2 on Bench Press a few weeks ago.
Diet still in check. Recarbed on Sunday 5/8, low carbs yesterday (approx. 100 g) weighed 201 last night. Not counting calories yet.
Legs sore from yesterday, but not overly so. Mainly in glutes and hams where desired.
Warm-up: 2 sets machine shoulder press, 1 set incline machine press
Barbell Presses: 2 working sets; 135x6; 145x5
Incline Hammer Press: 2 working sets; 1 plate & 1/4 each side x 12; 1 plate & 1/4 & 10s x 12
Hammer Machine Press: 2 working sets; 2 plates & 1/4 each side x 6; 3 plates each side x 5
Close grip bench: 2 sets; 135x12; 155x10
1 set burnout decline: 135x25
1 set cable presses: lv. 5 x 12 easy; lv. 7 x 12
Total Pressing: ~10 working sets
Pull-ups: 3 sets x 10-12
Shoulder raises & Laterals:
1 superset front raises 20x12, and laterals 20x12
laterals 25x8 strict + 6 cheat reps
Bent laterals: 2 sets: 10s x 15; 15 x 15
Triceps: Push-downs 1 set- 120x12
Extensions 25x 13
Completed workout 40 mins., approx 1 min. rest, up to 1:30 on heavy sets.
Felt good. Nice pump.