11/26 - shoulders/traps
cleans - 20-30 s rest between reps
135x5
140x5
140x5
145x5 sae weights as last week but felt a little better esp. towards the last set.
smith behind the head
115x14
125x7
125x6
135x3 RP x 2 RPx1
125x7 DS 105x7
105x11 DS 85 x 14 got a real nice pump from this
standng barbell press -pretty strict for the most part
65x15
75x10+2
85x6+4
75x+2
65x14+1
DB lateral raise
15x15
20x10+5
20x9+6
20x9+6
ss
DB press
35x10
35x12
35x12
40x DS 25 x 17 - crazy burn here...its amazing how much harder doing the laterals beforehand make the presses, but at the same tiem i love it because it eally focuses all the weight onto th delts.....not much else relaly targets in on the delts liek this superset for me. love it
smith high pull
85x12
5x10+2
95x8+4
105x4+10 ds 85x6+4 ds 65x12 perfect+3
75x15 - good form......good form on most reps without cheating except the + reps...the transition from teh ss with the presses to these with good squeezes gave me an amzing pump!
rev grip DB fron raise
15x15x4
rear lateral machine - 70x15
85x12
95x7 DS 70x8
70x13+2
over bench rear lateral
15x15
20x1020x10
15x12 DS 10x15
DB shrug
65x25
80x12+3
80x10+5
80x12+3 ds 50x15 DS 40 x 15 good squeezes on all reps
cable behind the back shrugs
80x15
100x12
110x12+3
anyone out there?/
any comments , quesitons?