Tag Archives: Side Lateral Raise

Monday – Push Workout

Comments:

* I used a shorter range of motion than usual in order to get twelve reps.

** I felt a really intense latic acid burn in the tricpes after the 7th set that felt terrifc. This is an excellent way to get a pump in the muscles. I like to use short rest intervals of 15-30 seconds.

Thursday – Push Workout

  • Bench Press Lockout
    • 340 lbs x 12 reps
  • Bench Press (The Kali Muscle Way)
    • 175 lbs x 20 reps
    • 185 lbs x 15 reps
    • 205 lbs x 8 reps
  • Box Front Squat (w/o belt, 13″ box)
    • 180 lbs x 7 reps
  • Front Squat (w/o belt)
    • 145 lbs x 12 reps
  • Partial Rep Front Squat (w/o belt)
    • 205 lbs x 12 reps
    • 265 lbs x 12 reps
  • Skull Crusher
    • 85 lbs x12 reps
    • 110 lbs x 7 reps
  • Alternating Front Lateral Raise
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
  • Side Lateral Raise
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
  • Barbell Front Lateral Raise
    • 65 lbs x 12 reps
    • 75 lbs x 7 reps

Tuesday – Push Workout

Wednesday – Push

  • Bench Press Lockout
    • 315 lbs x 12 reps
  • Bench Press (The Kali Muscle Way)
    • 135 lbs  x 12 reps
    • 185 lbs x 7 reps
    • 225 lbs x 3 reps
  • Flat Bench Dumbbell Flye
    • 40 lbs x 20 reps
    • 50 lbs x 12 reps
    • 60 lbs x 2 Reps*
  • Box Front Squat (w/o belt, 13″ box)
    • 135 lbs x 7 reps
    • 160 lbs x 7 reps
  • Partial Rep Front Squat (w/o belt)
    • 205 lbs x 12 reps
    • 245 lbs x 12 reps
  • Front Squat (w/o belt)
    • 145 lbs x 12 reps
  • Skull Crusher
    • 65 lbs x 15 reps
    • 90 lbs x 12 reps
  • Standing Shoulder Press
    • 95 lbs x 12 reps
    • 115 lbs x 7 reps
    • 125 lbs x 5 reps
  • Alternating Front Lateral Raise
    • 30, 35, 40 lbs x 7 reps
  • Side Lateral Raise
    • 30 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 5 reps

Comments:

* I felt a slight pull in my left shoulder when I tried using the 60 lbs dumbbells and decided not to do anymore dumbbell chest work until my shoulder is completely healed.

Wednesday – Upper Body

Chest & Back

  • Weighted Dips (BW=153 lbs + 95 lbs), 2 sets x 12 reps
  • Weighted Chin-ups (BW=153 lbs + 32.5 lbs), 3 sets x 7 reps
  • Incline Press* (160 lbs), 3 sets x 7 reps
  • Barbell Row** (160 lbs), 2 sets x 12 reps
  • Push-ups, 3 sets x 35 reps
  • Barbell Shrug (205 lbs), 2 sets x 12 reps

Shoulders

  • Standing Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raise (30 lbs), 2 sets x 12 reps
  • Front Lateral Raise (20 lbs), 2 sets x 12 reps

Arms

  • Barbell Curl (85 lbs), 2 sets x 12 reps
  • Overhead Dumbbell Triceps Extension (30 lbs), 3 sets x 7 reps

Comments:

* I couldn’t do the seventh rep on the third set. I will drop the weight down to 135 lbs and start out with sets of 12 reps and ensure a spotter is available.

** The weight is getting to be too heavy for sets of twelve. I am cheating too much. Progress with same weight but drop to 3 sets of 7 reps.