had to go back for the second session a bit earlier than I would have liked. Here is how it went
Shoulders:
Seated BB press (8 sets) 225lbs 3 reps
Seated side laterals (10 sets) supersets 35lbs & 15lbs
Rear peck deck (5 sets) 60-70lbs
Bench facing machine presses (5 sets) 120-140lbs
Cardio:
30 minutes 15% 4.4-4.7mph
for a last minute rush job, it came out pretty good. The bench facing machine presses were something I really wanted to try, as the mimick the btn press motion. Got a good pump out of those. Also, the weight is flying off amazingly, as I weighed in at 10:40 @ 208lbs fully dressed. I know, there certainly is water and lbm coming off with the fat, but the extra cardio and my supps are certainly an assist.
Shoulders:
Seated BB press (8 sets) 225lbs 3 reps
Seated side laterals (10 sets) supersets 35lbs & 15lbs
Rear peck deck (5 sets) 60-70lbs
Bench facing machine presses (5 sets) 120-140lbs
Cardio:
30 minutes 15% 4.4-4.7mph
for a last minute rush job, it came out pretty good. The bench facing machine presses were something I really wanted to try, as the mimick the btn press motion. Got a good pump out of those. Also, the weight is flying off amazingly, as I weighed in at 10:40 @ 208lbs fully dressed. I know, there certainly is water and lbm coming off with the fat, but the extra cardio and my supps are certainly an assist.