MMA Forum - UFC Forums - UFC Results - MMA Videos - View Single Post - My Second Log Attempt

View Single Post

Old 11-21-2008, 06:31 PM   #14 (permalink)
southpaw447
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
southpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level nowsouthpaw447 is on another level now
Shoulders

I forgot to add my last shoulder routine so I will be listing it here.

I just started a new shoulder routine that consists of Huigh Volume one week, then heavy weight low repetitions the next week because my shoulders are very stubborn and have a hard time growing.

Rep ranges are 12-15

So here goes


-Dumbbell Raises (Front, Side, Laterals) 10 reps of each for 4 sets.

I used 20's for the first two and 15's for the last two sets.



-Seated Dumbbell Presses

45/15
45/12
40/12
30/15


-Military Press (Bar) (Front)

155/12
135/15
135/12
115/12

(Rear) (Behind Neck)
115/15
115/12
95/15
95/15


-Upright Rows
75/15
75/15
75/15
75/12


-Plate Raises (Close Grip, Wide Grip, In and Out) 10 Reps Each

35lbs for first two sets and 25's for the last set



-Shrugs (Front) (Barbell)

315/12
275/12
225/15
225/12
225/12
185/15
185/15
155/12
155/12
135/15

Behind
225/12
185/15
185/15
135/12



-Rear Delt Calbe Crossovers


30/15
30/15
40/12
40/12

I know it looks like overkill, but my shoulder haven't felt sore like this in a LONG time
southpaw447 is offline   Reply With Quote