Thursday, February 27, 2014

Arms & Shoulders

Pushed to get 3 gym days in a row done this week. I have been going to 2 on and 1 off but with my schedule I did a third day so that my rest days can be better planned.


Again, focused on form so I did not mind starting at lower weights and doing more sets to work back up and making sure everything is done properly. I am probably overthinking this but it all good. This did take away from time I would haves dedicated to Tabata or Burpees at the end of my session but since this is the strength season of my training I will not lose sleep over missing a cardio finisher every day. The plan is to do a VO2 Max or High Intensity (HIIT) day on Saturday.


Warm Up:


Arms & Shoulders - Do 1 warm up set at half previous high weight for 10 reps. Then 5 sets of 5 reps each at max weight.




Notes / Results:
  • Weight: 198
  • Time: 60 minutes
  • Barbell Front Raise
    • Previous high: 85 Goal: 115
    • Sets (back against pole so focus on arms/shoulders with no cheating): 10@20, 10@30, 5@40, 5@45, 5@50, 5@55, 5@60
  • Rolling Dumbbell Triceps Extension
    • Previous high (Lying): 35 Goal: 50
    • Sets: 10@20, 10@25, 5@30, 3@35, 3@35, 5@30
  • Seated Barbell Shoulder Press
    • Previous high: 95 Goal: 120
    • Sets: 60, 65, 70, 75, 80, 85, 3@90
  • Standing Dumbbell Curl
    • Previous high: 50 Goal: 65
    • Sets (kept back solid against pole so no cheating): 5@45, 5@45, 3@50, 5@50, 5@50


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