[quote]austin_bicep wrote:
I am easing off on the volume of my chest workouts. My back needs to catch up and I have an overpowering chest. So right now it’s refine and stay strong.
Quick rest periods today, a medium amount of volume. Went for the pump on most stuff.
I am doing a double today training shoulders tonight. Reason being I want them to be fresh when I train them and want to add a press in there.
Incline Press
45 x 12
45 x 12
135 x 8
135 x 8
205 x 6
245 x 6
315 x 3 —> 225 x 12
The 315 was easy, not taken to failure today. I am not sure if I want to shoot for 4 or 5 next time or bump 5-10 pounds and keep at the triples.
Flat Bench To The Nexk, Some Paused Reps
185 x 15
225 x 6
135 x 13
Flat Fly
40s x 20
40s x 20
20s x 20 - Then 10 reps DB Bench
–
Tricep Dips, better form and squeeze then usual
x 25
x 10
x 10
Skulls, same, focus was controlled reps
60 x 12
60 x 12
60 x 12
1 Arm OH Ext
20 x 15
20 x 15
20 x 15[/quote]
A continuation of today’s training. May I say one of the best shoulder workouts I have had. Delts have been a legging muscle group.
I did a few things different. I started with a press, and did the reps very strict squeezing hard at the top. Weight was lighter than usual, but muscle was worked more.
I also tried some new exercises including DB upright row and Rear delt row, plus finished with kettlebell swings, another keeper.
I did rotator cuffs and abs as well. I will always double session Chest/Tris, with Delts at night. Just a great workout. I am also seeing results daily on the leanness. I love it. I am not counting macros yet and things are going so well, I can’t wait to get even more detailed.
Db Seated (90 degrees) Press
20s x 12
40s x 10
60s x 8
60s x 7
DB Upright Row
20 x 12
30 x 12
40 x 12
Side Lateral very strict, chest puffed, trap relaxed, arms to sides
10s x 20
20s x 15
20s x 15
Rear Delt Row
20 x 12
40 x 12
60 x 12
Kettlebell Swing
20 x 12
40 x 12
60 x 12
Rotator cuffs and abs.
Might can it on the cardio tonight. I’ll do HIIT tomorrow night LISS as usual in the AM