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Here is 4/10/13's shoulder workout. I have been doing reverse pec deck flyes for a few weeks and I'm going to start doing bent over DB laterals now to change it up just a little. I also think my smith shoulder press suffered slightly due to all the extra drop sets and increased weight this week. I suppose I should also add what I'm doing for cardio in here as well as that is part of my training. for this workout I did 30mins on the elliptical.
Bent over DB lateral raise- 30x10 30x9 30x9 drop 20x5 drop 10x5
Incline DB lateral raise- 30x9 30x9 30x9 drop 20x5
Standing lateral raise- 35x9 35x9 35x9 drop 25x5 15x5
Upright row- 120x10 125x9 125x9
Smith seated shoulder press- 130x12 130x11 130x11 drop 90x3Comment
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On delt day, unless you have an injury, you should do presses before all that isolation stuff. You can use much more weight, which means more mass. I don't think you're doing it for pre-exhaust effect, as you are not doing it for other bdpts.
Also, cut back on some of them drops - fast way to overtrain. Choose 1 exercise only per bdpt and use them - preferably the last exercise to finish off with a killa pump. Focus more on getting stronger on the mac-daddys - that will build much more mass than drop-sets every exercise.
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I'll only actually do this for 4 weeks then change the rotation back to what would be considered normal for about 8 weeks. I do this to help bring the rear delts up working them while they're fresh and moving towards my fronts which don't need nearly as much work. This was my second week doing it in this fashion so I'll only do 2 more workouts like this then switch it up.On delt day, unless you have an injury, you should do presses before all that isolation stuff. You can use much more weight, which means more mass. I don't think you're doing it for pre-exhaust effect, as you are not doing it for other bdpts.
Also, cut back on some of them drops - fast way to overtrain. Choose 1 exercise only per bdpt and use them - preferably the last exercise to finish off with a killa pump. Focus more on getting stronger on the mac-daddys - that will build much more mass than drop-sets every exercise.Comment
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4/11/13's arm workout
Superset
Standing alternating DB curl- 35x11 35x11 35x10
V grip pressdown- 170x15 170x13 170x13
Superset
Machine preacher curl- 110x10 115x9 115x9 drop 85x4 drop 55x4
Cable kickdown- 60x10 60x10 60x10 drop 40x7
Superset
High cable curl- 40x11 40x10 40x10
Skullcrushers- 95x8 95x8 95x8Comment
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Took a full day off yesterday. I had some running around to do because I'm moving back to massachusettes from arizona as well as legs was today so I didn't want to burn my knees up with extra cardio.Comment
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A day off is very good both physically and mentally.Comment
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4/13/13 Legs
DB walking lunge- 45x10 (reps are for each leg) 50x10 55x10
Squat- 285x9 285x8 285x8
Leg press- 560x10 560x10 560x10 drop 360x6 drop 180x6
Seated calf raise- 100x13 100x13 100x12
Deadlifts- 295x8 295x8 295x8Comment
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4/14/13 Chest
HS decline press- 135x12 (I hadn't clarified but this is the unilateral plate load machine and the weight reflects poundage for one arm) 135x11 135x11
BB incline press- 175x11 175x10 175x11
HS press- 90x8 90x7 90x7 drop 45x3
Pec deck flye- 175x12 175x12 175x11 drop 145x5 drop 115x5 drop 85x5Comment
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4/15/13 Back
Pullups x40- 15 11 8 6
Tbar row- 135x11 135x9 135x10
One arm DB row- 95x10 95x10 95x10
Neutral grip lat pulldown- 160x11 160x10 160x10 drop 130x5 drop 100x4 drop 70x5
Seated supinated close grip cable row- 160x10 (didn't realize this was 10lbs less than last week until after the set) 170x10 170x10 drop 140x5 drop 110x5 drop 80x5Comment
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So today is an "off day".I'm actually driving across country for the next 2/3 days so I'm going to be doing my best to stay on my diet and just relax for this ride. Friday I should be back in the gym and will be attacking legs. Ill be missing a shoulder and arm workout this week but that's fine as long as I get mymajor muscle groujps in this week (chest, back, legs) ill be happy. Thanks to anyone who's been reading my log and commenting I appreciate your feedback as well.Comment
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Drive safely!Comment
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I had schedualed legs for yesterday but got caught up unpacking from my trip across the country so I got them done today. I only missed a shoulder workout and arm day during the trip so I should be fine for strength levels this coming week. I don't know why but if I miss 3 days and pick up from where I was I feel like I don't gain the extra rep per set I usually shoot for and I'm really playing "catch up". Anyways heres my leg workout for 4/20/13.
Walking DB lungs- 55x10 55x10 55x10
Squats- 285x10 285x9 285x9
Leg press- 560x11 560x11 560x11 drop 360x6 drop 180x5 ( the last drop on leg press is an extremely slow negative)
Seated calf raise- 100x12 100x13 100x13
Deadlifts- 295x9 295x9 295x9Comment
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Day off today tomorrow is chest and cardio if I have time for the cardio.Comment
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