Post by Nelda Newton CFT, SFN on Feb 3, 2012 19:01:18 GMT -5
Back/Shoulders
Lat Pull - Wide Grip
. 90 lbs x 10
. 100 lbs x 8
. 110 lbs x 6
Seated Cable Row
. 90 lbs x 10
. 100 lbs x 10
. 110 lbs x 10
Lat Pull - Closed Grip Underhand
. 110 lbs x 10
. 120 lbs x 8
. 130 lbs x 6
Deltoid Fly
. 60 lbs x 15
. 70 lbs x 10
. 80 lbs x 6
Back Row
. 75 lbs 2 x 12
. 75 lbs 1 x 8
Upright Row into Overhead Press
. 35 lb body bar 3 x 12
Alternating Front Raise Dumbbells
. 15 lbs x 12
. 12 lbs x 12
. 10 lbs x 12
. 8 lbs x 20
Lateral Raise Dumbbells
. 5 lbs 3 x 15
Dumbbell Shoulder Presses
. 20 lbs x 10
. 15 lbs x 15
. 12 lbs x 20
Trained alone tonight, so I used supersets throughout the training to keep rest between sets at a minimum. Worked towards exhaustion near the end. It was a good feeling to push myself tonight.
Lat Pull - Wide Grip
. 90 lbs x 10
. 100 lbs x 8
. 110 lbs x 6
Seated Cable Row
. 90 lbs x 10
. 100 lbs x 10
. 110 lbs x 10
Lat Pull - Closed Grip Underhand
. 110 lbs x 10
. 120 lbs x 8
. 130 lbs x 6
Deltoid Fly
. 60 lbs x 15
. 70 lbs x 10
. 80 lbs x 6
Back Row
. 75 lbs 2 x 12
. 75 lbs 1 x 8
Upright Row into Overhead Press
. 35 lb body bar 3 x 12
Alternating Front Raise Dumbbells
. 15 lbs x 12
. 12 lbs x 12
. 10 lbs x 12
. 8 lbs x 20
Lateral Raise Dumbbells
. 5 lbs 3 x 15
Dumbbell Shoulder Presses
. 20 lbs x 10
. 15 lbs x 15
. 12 lbs x 20
Trained alone tonight, so I used supersets throughout the training to keep rest between sets at a minimum. Worked towards exhaustion near the end. It was a good feeling to push myself tonight.