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.

Leave a Reply

Your email address will not be published. Required fields are marked *