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Old 01-04-2009, 05:14 PM   #13 (permalink)
-GSP-
Flyweight
 
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01.04.09 - Shoulders & Cardio

Seated OH DB Press
45x15
55x8
55x8
50x10
45x12

*these were complete garbage*

Hammer Strength Shoulder Press
125x12
140x10
135x10

*garbage once again*


Seated DB Arnold Presses (sitting on a medicine ball)

30x12
35x10
35x10
40x8

DB Side Lateral Raises
15x12 (each arm)
15x12 (each arm)
15x12 (each arm)
20x6 (each arm)
*drop set*
15x8 (each arm)

Iso-Lateral Shoulder Press
90x12
90x12
110x10
110x10

Cable Front Raises
30x12x3 (each arm)

Deadlifts (no straps, no belt; just stretching & stuff)
185x8
185x8
225x8
*all of these were supersetted w/45 lb plate raises to the front @ 10 reps using both arm*

Standing OH BB Press
65x15
85x10
85x10

Cardio
13 Minutes
HIIT - 45 Seconds of sprinting, 45 seconds of walking to get the heart rate back down
10 rounds
Total Distance = 1.14

DB Front Raises
20x10x3 (each arm)
20x10 (each arm)
*drop set*
10x12 (each arm)
*drop set*
15x6 (each arm)

------

Sad workout for the most part. Shoulders used to be my bred & butter but ****, my numbers and strength sucked on the first two pressing exercises. Decided to finally lower the weight and focus on regaining form and trying to do it strictly to regain my strength in the shoulders. Have to start doing them two times a weak again because frankly, this session was pathetic.
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