Well, where to begin…
I have been lifting for the last 8 years (but until recently it was for sport, not “look good naked” reasons). Um… I found out about this site about a year ago through a friend at the gym and signed up as a member. Like clockwork though I became busy with work so free time on T-Nation not only was put on the back burner, it soon became an after-thought.
That situation has changed though. As of today I have become another victim of the recession and “budget cuts” and I now have an excess of creative energy and time. My workouts are the only thing I am doing now, so why not add a variable of accountability and constructive criticisms to them. Now I’ll shut-up and post the good stuff:
Shoulder day today:
Foam roll
Scapular retraction and trap activation
Elevated Sit Ups (hands across chest)
w/
Dragon Flys
w/
Ab wheel rollouts:
3 sets B/W x 15
Dynamic shoulder complex warm up:
15 lbs
DB Shoulder Press:
80 x 20
95 x 15
105 x 12*
105 x 12
105 x 10
- Initially was going to do 110 after the first set of 105 but I didn’t leave any in the tank after that set… i know, stupid… so I stayed at 105 and tried for 12 for 3 sets
Standing Arnold Press:
60 x 15
65 x 15
70 x 15
75 x 12
Hammer Strength (HS) Shoulder Press:
155 x 15
155 x 15
155 x 15
155 x 15
Dips: 4 sets (B/W) x 20
2 second pause at the bottom
(with)
Rope Tricep Ext:
4 sets 200 x 15
DB Laterals: 4 sets 55 x 12
DB Anterior Raises: 3 sets 55 x 10 each
DB Posterior Raises: 4 sets 60 x 15
Chest Supported Incline “Y” Raises:
30 x 12
35 x 12
40 x 12
45 x 12
- I do all the raises “on the clock”:
I start my first set on the minute mark and my rest is the time when i finish that set to the beginning of the next minute.
Banded Shoulder Internal/External/90 rotations: 3 sets 12 reps each
Sword draws: 3 sets 3 x 10 each
Banana Time
SS Cardio: 25 minutes
Foam Roll