View Single Post
Old 02-17-2012, 12:17 AM   #13
DILLA
Registered User
 
Join Date: May 2008
Location: San Antonio, Tx
Posts: 1,398
My Ride: 330i ZHP
Shoulder day today, my rear delts were a bit sore from back last night, but it felt good to hit them again. Stuck to the diet again today probably will end up cheating tomorrow when I'm bartending, but I'll do my best not too I've actually gained 3 pounds since three days ago when I started cardio and this diet... weird.

•Close-Grip Barbell Bench Press:•135 lb x 16 reps (+65 pts)
•185 lb x 12 reps (+88 pts)
225 lb x 8 reps (+108 pts)
•185 lb x 9 reps (+84 pts)
•135 lb x 15 reps (+65 pts)

•Seated Dumbbell Shoulder Press:•60 lb x 12 reps (+30 pts)
•70 lb x 9 reps (+33 pts)
80 lb x 5 reps (+30 pts)
•80 lb x 5 reps (+30 pts)

•Dumbbell Side Lateral Raise:35 lb x 15 reps (+42 pts)
•35 lb x 13 reps (+41 pts)
•15 lb x 15 reps (+36 pts)
•35 lb x 10 reps (+39 pts)
•15 lb x 12 reps (+35 pts)
•35 lb x 7 reps (+37 pts)
•15 lb x 8 reps (+33 pts)
I supersetted the 35's and 15's, had a great pump.

•Seated Bent-Over Rear Delt Raise:•30 lb x 20 reps (+10 pts)
•30 lb x 15 reps (+10 pts)
50 lb x 12 reps (+11 pts)
•30 lb x 15 reps (+10 pts)
•50 lb x 10 reps (+10 pts)
•30 lb x 10 reps (+9 pts)
Supersetting 50's and 30's.

•Barbell Shrug:•135 lb x 20 reps (+32 pts)
•225 lb x 15 reps (+56 pts)
•315 lb x 12 reps (+100 pts)
315 lb x 12 reps (+100 pts)
•315 lb x 5 reps (+83 pts)
Set 5 was extremely slow and focused on contraction.

•Dumbbell Shrug:•100 lb x 12 reps (+31 pts)
120 lb x 12 reps (+36 pts)
•120 lb x 10 reps (+35 pts)

•Machine Shoulder (Military) Press:200 lb x 6 reps (+48 pts)
•170 lb x 6 reps (+40 pts)
•140 lb x 6 reps (+32 pts)
•110 lb x 6 reps (+26 pts)
•80 lb x 4 reps (+18 pts)
•50 lb x 6 reps (+17 pts)
Drop set burnout.

•Reverse Flyes:200 lb x 6 reps (+48 pts)
•170 lb x 5 reps (+37 pts)
•140 lb x 4 reps (+28 pts)
•110 lb x 4 reps (+22 pts)
•80 lb x 4 reps (+18 pts)
•50 lb x 2 reps (+11 pts)
burnout superset.

•Weighted Oblique Crunch:•50 lb x 12 reps (+33 pts)
50 lb x 12 reps (+33 pts)
•50 lb x 12 reps (+33 pts)
•50 lb x 12 reps (+33 pts)

•V-Up:12 reps (+8 pts)
•10 reps (+7 pts)
•10 reps (+7 pts)
•10 reps (+7 pts)
On decline bench.

I did a bunch of random ab stuff for a good half hour, then went on the elliptical for 20 at a moderate pace, then talked to some bishes in the sauna.
__________________
LRx
DILLA is offline   Reply With Quote