Training days 12-09 and 12-10-2013


Decided to do a mountain dog style shoulder workout today.

Seated Press with a slight angle
40 x 20
60 x 15
85 x 12

Once I found the working weight I supersetted the press with low incline rear delt flyes

100 x 12
10 x 40
100 x 12
10 x 40
100 x 12
10 x 40

A lot harder than I expected…

Moved on to DB Laterals

First heavy partial reps with lighter full/partial reps to failure

DB Laterals
50 x 20
25 x 15
50 x 20
25 x 15
50 x 25
25 x 15


Burned for a good 20-30 minutes after the workout and had a rough time raising my arms…

Barbell Curls
45 x 100


Doing chest today was going to be tough after yesterday’s shoulder workout, but shit happens.

Wide Grip Bench
135 x 15
225 x 12
275 x 3 x 10

DB Fly to Bench (Fly then Bench counts as one rep)
50 x 3 x 10

Cable Crossovers
65 x 7 x 10

Rope Pressdowns
70 x 100


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