sparks2012
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04SEP16
Delts/Arms:
Hammer Strength Shoulder OHP Machine SS w/ Side Lateral Machine:
20 X 60's/20 X 50
20 X 90's/20 X 60
10 X 120's/10 X 70
8 X 120's/8 X 70
Rope Face Pulls SS w/ Rope Pushdowns:
20 X 25kg/20 X 50kg
20 X 35kg/20 X 57.5kg
15 X 50kg/15 X 65kg
10 X 65kg/10 X 72.5kg
Hammer Strength Bicep Curl Machine SS w/ 45lb Plate Front Raise:
19 X 70's/15 X 45lb
15 X 70's/15 X 45lb
12 X 70's/15 X 45lb
11 X 70's/15 X 45lb
Rope Cross Body Curls SS w/ Cable Side Laterals:
15 X 15kg/10 X 10kg
12 X 25kg/12 X 10kg
10 X 30kg/12 X 10kg
V-Bar Pushdown SS w/ Reverse Pec Deck:
20 X 42.5kg/25 X 40
20 X 57.5kg/25 X 40
17 X 72.5/25 X 40
Single Arm Cable Curls SS w/ Underhand Cable Kickbacks
15 X 15kg/15 X 10kg
10 X 20kg/15 X 10kg
Burnout:
25 X 10kg/22 X 10kg - No Attachment Neutral Grip
It was one of those fun sessions today, my focus wasn't really all there as I was "out of my element" with not being able to use free weights. I had a pretty good pump by the end, everything is still running smooth and still no shoulder issues to report. I'm feeling really good after bumping my cals, and I feel I'm still maintaining shape. I noticed it finally looks like I'm getting some good peaks going, so I'll share with you all
Delts/Arms:
Hammer Strength Shoulder OHP Machine SS w/ Side Lateral Machine:
20 X 60's/20 X 50
20 X 90's/20 X 60
10 X 120's/10 X 70
8 X 120's/8 X 70
Rope Face Pulls SS w/ Rope Pushdowns:
20 X 25kg/20 X 50kg
20 X 35kg/20 X 57.5kg
15 X 50kg/15 X 65kg
10 X 65kg/10 X 72.5kg
Hammer Strength Bicep Curl Machine SS w/ 45lb Plate Front Raise:
19 X 70's/15 X 45lb
15 X 70's/15 X 45lb
12 X 70's/15 X 45lb
11 X 70's/15 X 45lb
Rope Cross Body Curls SS w/ Cable Side Laterals:
15 X 15kg/10 X 10kg
12 X 25kg/12 X 10kg
10 X 30kg/12 X 10kg
V-Bar Pushdown SS w/ Reverse Pec Deck:
20 X 42.5kg/25 X 40
20 X 57.5kg/25 X 40
17 X 72.5/25 X 40
Single Arm Cable Curls SS w/ Underhand Cable Kickbacks
15 X 15kg/15 X 10kg
10 X 20kg/15 X 10kg
Burnout:
25 X 10kg/22 X 10kg - No Attachment Neutral Grip
It was one of those fun sessions today, my focus wasn't really all there as I was "out of my element" with not being able to use free weights. I had a pretty good pump by the end, everything is still running smooth and still no shoulder issues to report. I'm feeling really good after bumping my cals, and I feel I'm still maintaining shape. I noticed it finally looks like I'm getting some good peaks going, so I'll share with you all