Shirley Row on Cable
Paired with Pushups on Smith Machine Bar
5 x around 12-15
Plate Loaded Dip Machine
12, 12, 10, 10
Paired with Face Pulls / Y Raises / Rows on Blast Straps
4 x 12 or so
Hang on Blast Straps, Flair to Tuck Elbows x whatever
Dumbbell Squeeze Press x 12 (last 4 with slow lowering)
Incline Dumbbell Bench Press x around 12
Barbell Curl x 8 + 4 cheat curls
Incline Dumbbell Curl x 10
Band Uppercut x20
I did pushups holding onto the barbell of the smith machine, watching my shoulders in the mirror to make sure the were doing the same thing. I had to raise the bar up, halfway between knees/waist to make it easy enough to keep both sides even. Once I got it I could really work on Spreading the Bar Apart, getting tight and getting the pressure off the front of my shoulders. It was Hammering my serratus/sub scap meat. It felt bad, then great, like I’ve never done a pushup before.
On the blast straps, I held my elbows tucked to my sides, bent 90 degrees, “hammer grip.” Then I held that alignment and flared my elbows “up” till they were even with my shoulders, still bent 90 degrees with an overhand grip. The “exercise” was keeping my shoulders sucked back and tight while they internally/externally rotated.
Good workout. Gym was not super crowded, but the same 3 people seemed to Continuously be in my way.