09/09/12
RE UPPER
7x10 band circuit followed by 2x10 med ball slams
INCLINE DB PRESS
40-10
60-10
75-8
85-8
95-2 <-- left arm simply giving up
95-6,6,5
Kept forcing my arm out/flaring elbow while digging my shoulder blade in, fixed the problem.
EZ BAR FRENCH PRESS
92.5-11,11,8,7
DOUBLE PYRAMID LATERAL RAISES
(15-12
20-10
25-8
30-6) x 2
30 sec between sets, 90 second between pyramid sets
LAT PULLDOWNS
180-8
200-8,8,7
Well, this was a needed session. One thing that was really great that I got out of it was that I actually have been doing ez bar french presses wrong this whole time. If I retract my shoulder blades hard, and instead of starting with the bar up in the air I start with it on my chest to pinch my shoulder blades even more, then press up, then I put less stress on shoulders and concentrate it all on the triceps. It was a great pump.
RE UPPER
7x10 band circuit followed by 2x10 med ball slams
INCLINE DB PRESS
40-10
60-10
75-8
85-8
95-2 <-- left arm simply giving up
95-6,6,5
Kept forcing my arm out/flaring elbow while digging my shoulder blade in, fixed the problem.
EZ BAR FRENCH PRESS
92.5-11,11,8,7
DOUBLE PYRAMID LATERAL RAISES
(15-12
20-10
25-8
30-6) x 2
30 sec between sets, 90 second between pyramid sets
LAT PULLDOWNS
180-8
200-8,8,7
Well, this was a needed session. One thing that was really great that I got out of it was that I actually have been doing ez bar french presses wrong this whole time. If I retract my shoulder blades hard, and instead of starting with the bar up in the air I start with it on my chest to pinch my shoulder blades even more, then press up, then I put less stress on shoulders and concentrate it all on the triceps. It was a great pump.