Tag Archives: Shoulders & Arms

Tuesday – Shoulders & Arms

  • Standing Shoulder Press
    • 95 lbs x 15 reps
    • 105 lbs x 12 reps
    • 115 lbs x 10 reps
    • 125 lbs x 8 reps
    • 135 lbs x 6 reps
  • Dumbbell Side Lateral Raises
    • 20 lbs, 5 sets x 8 reps
  • Barbell Shrugs (w/o straps, double overhand)
    • 135 lbs x 15 reps
    • 155 lbs x 15 reps
    • 185 lbs x 15 reps
    • 205 lbs x 15 reps
    • 225 lbs x 15 reps
  • Cable Curl
    • 50 lbs, 10 sets x 15 reps
  • Triceps Press-down
    • 60 lbs, 5 sets x 15 reps
    • 70 lbs, 5 sets x 15 reps
  • Reverse Barbell Curl
    • 80 lbs, 5 sets x 5 reps
  • Incline Sit-ups
    • 5 sets x 15 reps

Comments:

I did a light workout today because my left rear delt felt raw from either yesterday’s workout or last week. I am starting to think that the soreness could be a result from the front squat or close-grip chin-ups. Since I have gained a lot of weight I don’t seem to possess the same flexibility in my shoulders making it difficult to hold the bar in the rack position an the close-grip chins really stretches the rear delt and lat at the bottom position.

I attempted a third shoulder exercise -seated incline press heard a loud pop in my left shoulder. I am not sure what happened and it almost felt as if my shoulder was pulled out of joint from the previous workout and just got pushed back into place. All I know if that if really hurt and felt good at the same time.

Saturday – Shoulders & Arms

  • Clean & Strict Press
    • 115 lbs x 5 reps
    • 135 lbs x 5 reps
    • 155 lbs x 5 reps*
    • 185 lbs x Failed
  • Dumbbell Side Lateral Raises
    • 20 lbs, 5 sets x 12 reps
  • Barbell Front Lateral Raises
    • 45 lbs, 5 sets x 7 reps
  • Arnold Press
    • 30 lbs, 5 sets x 12 reps
  • Cable Curl
    • 50 lbs, 5 sets x 20 reps
  • Triceps Press-down
    • 65 lbs, 5 sets x 20 reps
  • Preacher Curl
    • 75 lbs, 5 sets x 10 reps
  • Standing French Press
    • 75 lbs, 5 sets x 10 reps

Comments:

* Today was another victory for me. I didn’t want to attempt using a heavy weight since I have a lot of muscle soreness but I did anyways. I was surprised that I failed on the 5 rep using 155 lbs and felt a slight pull in my left shoulder. This is fine as I set a new goal to do 5 reps using 155 lbs for one of my next workouts and feel that I should have already been able to do that this workout but fatigue and muscle soreness prevented it from happening.

When I failed on the 185 lbs attempt it was almost expected since my shoulders would have been further fatigued from doing a set until failure. Anytime I try to set a new one rep max I ensure that all my warm-up sets are sub-maximal. I potentially should have only attempted 3 reps using 155 lbs. I will have to check my blog but I don’t think I have ever done 5 reps so this was an oversight on my behalf.

I felt a pull in my left rear delt that was all too familiar to my injury and decided no to push it. I performed bent-over lateral raises which left my rear delts sore my previous shoulder workout and yesterday when I trained lats I performed close-grip chins which also really stretched the rear delt. I am noticing that when I do these two particular exercises that I have trouble with my left shoulder popping out later on during the week. I recently took a week off from doing these two exercises and this is when I hit new PRs in both the clean and strict press and push press in consecutive workouts.

I hate to conclude my last day of training this way but I had an excellent week. I am physically tired, have sore muscles, and woke up this morning like a hungry bear which was surprising considering I ate close to 4,700 calories yesterday.

The reason I consider today a victory is because I am learning how to change failure into success. In the past when I failed I would start to think negatively about my training. For example, if I failed several times attempting a 275 lbs bench press I would start to think how am I ever going to reach 350-400 lbs if I am already having trouble using only half this weight.

The answer came to me reading some literature by Arnold Schwarzenegger in which he states that you need to get excited about small gains and not be afraid to fail. In the past two weeks I set a new PR in both the strict press and push press exceeding my the last PRs by about 15 lbs. Plus I added 5 lbs to my strict curl. These are huge gains not small and yet I didn’t allow myself to get excited because of a few failures.

I am starting to realized that I can fail forward or backwards and that it is all in the mind. I can either use failure as a stepping stone to reach my goal or I can decide to let it hold me back.

Thursday – Shoulders & Arms

  • Clean & Strict Press
    • 115 lbs x 3 reps
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 180 lbs, 2 sets x 1 rep
  • Standing Shoulder Press (behind the neck)
    • 80 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 20 lbs, 5 sets x 12 reps
  • Bent-over Lateral Raises
    • 25 lbs, 5 sets x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 220 lbs, 5 sets x 5 reps
  • Strict Biceps Curl
    • 65 lbs x 15 rep
    • 95 lbs x 1 rep
    • 115 lbs x 1 rep
    • 140 lbs x 1 rep
    • 140 lbs x 1 rep
  • Close-grip Bench Press (top 2/3)
    • 135 lbs x 15 reps
    • 185 lbs, 4 sets x 10 reps
  • Cable Curl
    • 60 lbs, 5 sets x 15 reps
  • Cable Triceps Press-down
    • 60 lbs, 5 sets x 15 reps
  • Reverse Barbell Curl
    • 75 lbs, 5 sets x 7 reps
  • Cable Crunch
    • 75 lbs, 5 sets x 15 reps

Tuesday – Shoulders & Arms

  • Clean & Strict Press
    • 115 lbs x 12 reps
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 165 lbs x 3 reps
  • Push Press
    • 195 lbs, 2 sets x 3 reps
  • Side Lateral Raises
    • 15 lbs, 5 sets x 15 reps
  • Barbell Upright Row
    • 115 lbs, 3 sets x 5 reps
  • Cable Upright Row
    • 55 lbs, 2 sets x 12 reps
  • Cable Curl
    • 55 lbs, 10 sets  x 15 reps
  • Cable Triceps Press-down
    • 55 lbs, 10 sets x 15 reps
  • Reverse Barbell Curl
    • 70 lbs, 5 sets x 7 reps
  • Cable Crunch
    • 70 lbs, 5 sets x 15 reps

Saturday – Shoulders & Arms

  • Clean & Strict Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 1 rep
  • Push Press
    • 190 lbs x 3 reps
  • Power Snatch
    • 120 lbs, 3 sets x 5 reps
  • Strict Press
    • 120 lbs, 3 sets x 7 reps
  • Cable Curl
    • 50 lbs, 5 sets  x 15 reps
  • Close-grip Floor Press
    • 115 lbs, 5 sets x 15 reps
  • Preacher Curl
    • 65 lbs, 5 sets x 10 reps
  • Cable Triceps Press-down
    • 50 lbs, 5 sets x 15 reps
  • Reverse Barbell Curl
    • 65 lbs, 5 sets x 7 reps
  • Cable Crunch
    • 70 lbs, 5 sets x 15 reps

Wednesday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 75 lbs, 5 sets x 7 reps
  • Partial Rep Incline Press (65 degrees)
    • 135 lbs, 5 sets x 7 reps
  • Clean High Pull (w/ isometric hold)
    • 75 lbs x 7 reps
    • 85 lbs x 7 reps
    • 95 lbs x 7 reps
    • 105 lbs x 7 reps
  • Preacher Curl
    • 40 lbs x 15 reps
    • 65 lbs x 12 reps
    • 75 lbs x 10 reps
    • 85 lbs x 8 reps
    • 95 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 145 lbs x 12 reps
    • 155 lbs x 12 reps
    • 165 lbs x 12 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 125 lbs x 20 reps
  • Reverse Barbell Curl
    • 60 lbs, 5 sets x 7 reps

Friday – Shoulders & Arms

  • Behind The Neck Press*
    • 45 lbs x 7 reps
    • 75 lbs, 5 sets x 7 reps
  • Seated Barbell Shoulder Press (85 degrees)**
    • 85 lbs x 12 reps
    • 95 lbs x 12 reps
    • 105 lbs x 12 reps
    • 115 lbs x 12 reps
    • 125 lbs x 10 reps
  • Partial Rep Incline Press (65 degrees)
    • 135 lbs, 5 sets x 7 reps
  • Clean High Pull (w/ isometric hold)***
    • 75 lbs x 7 reps
    • 85 lbs x 7 reps
    • 95 lbs x 7 reps
    • 105 lbs x 7 reps
  • Preacher Curl
    • 40 lbs x 15 reps
    • 65 lbs x 12 reps
    • 75 lbs x 10 reps
    • 85 lbs x 8 reps
    • 95 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 145 lbs x 12 reps
    • 155 lbs x 12 reps
    • 165 lbs x 12 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 125 lbs x 20 reps
  • Reverse Barbell Curl
    • 60 lbs, 5 sets x 7 reps

Comments:

* I had trouble with my left shoulder popping out on the last three sets so I may have reached my temporary limit in this exercise without chances injury. I used to be able to snatch-grip shoulder press well over 100 lbs for reps before injuring my shoulder. This was over a year ago and it has taken a long time to heal. However, I couldn’t even press behind the neck with 45 lbs a little over three months ago so this is still a huge improvement.

** The seated barbell shoulder press is not going to be a winner for me. It feels unnatural and I can press way more weight to the front standing than seated.

*** The clean pull was a really winner and glad I tried it out. I am going to go heavier next workout without an isometric hold at the top. It also made me think about doing snatch-grip high pulls or a muscle snatch. Previously I have been doing a muscle clean and press but I just felt that I needed something different for awhile as progressively adding weight becomes harder and I need more variety for boredom sake.

Tuesday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 70 lbs, 5 sets x 7 reps
  • Muscle Clean & Press
    • 100 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 15 lbs, 3 sets x 15 reps
  • Barbell Front Lateral Raise
    • 60 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raise
    • 15 lbs, 3 sets x 15 reps
    • 20 lbs x 12 reps
    • 25 lbs x 10 reps
  • Preacher Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Reverse Barbell Curl
    • 50 lbs, 3 sets x 7 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Saturday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 65 lbs, 5 sets x 7 reps
  • Muscle Clean & Press
    • 95 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 15 lbs, 3 sets x 15 reps
  • Barbell Front Lateral Raise
    • 60 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raise
    • 15 lbs, 3 sets x 15 reps
    • 20 lbs x 12 reps
    • 25 lbs x 10 reps
  • Preacher Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Reverse Barbell Curl
    • 50 lbs, 3 sets x 7 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Thursday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 60 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 15 lbs, 3 sets x 15 reps
  • Muscle Clean & Press
    • 90 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 60 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raise
    • 15 lbs, 3 sets x 15 reps
    • 20 lbs x 12 reps
    • 25 lbs x 10 reps
  • Preacher Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Reverse Barbell Curl
    • 50 lbs, 3 sets x 7 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Crunches
    • 5 sets x 25 reps