Good morning! Today I took my final scoop of NitroNOX today on my way to do back and shoulders! I'm wishing now that I would've done a different form of cardio yesterday! I think the battle ropes and wall balls fatigued my shoulders, making training difficult...I was able to push through all reps/sets except the last 3 sets of DB press.
Shoulders/back
Tri set:
Rest: 30 seconds between sets and 1 min before repeating.
Dumbbell Shoulder Press 3010 Tempo
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x10
Set 5 : 30x10
Set 6 : 30x10
Set 7 : 30x10
Set 8 : 30x8
Set 9 : 30x8
Set 10 : 30x8
DB Standing Lateral Raise 3010 tempo
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
Set 4 : 15x10
Set 5 : 15x10
Set 6 : 15x10
Set 7 : 15x10
Set 8 : 15x10
Set 9 : 15x10
Set 10 : 15x10
Banded Pull Up 4010 tempo
Set 1 : 105x10
Set 2 : 105x10
Set 3 : 105x10
Set 4 : 105x10
Set 5 : 105x10
Set 6 : 105x10
Set 7 : 105x10
Set 8 : 105x10
Set 9 : 105x10
Set 10 : 105x10
Tri set 2:
30 seconds rests
TEMPO 3010
Dumbbell Lying Rear Lateral Raise
Set 1 : 12x10
Set 2 : 12x10
Set 3 : 12x10
**up from 10lbs last week
Cable Rear Lateral Raise
Set 1 : 10x10
Set 2 : 10x10
Set 3 : 10x10
**didn't realize I did 12.5 on these last week.
Barbell One Arm Row
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
**these were HARD at that tempo
Added
Destroyer set
30x60, 20x30, 15x15, 10x10
**talk about pain!!!
Walking on incline 10 mins -out of time
Will go back at lunch for more cardio. I will likely do LISS
I hope you all have a great day!! I will write up my review soon!
Shoulders/back
Tri set:
Rest: 30 seconds between sets and 1 min before repeating.
Dumbbell Shoulder Press 3010 Tempo
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x10
Set 5 : 30x10
Set 6 : 30x10
Set 7 : 30x10
Set 8 : 30x8
Set 9 : 30x8
Set 10 : 30x8
DB Standing Lateral Raise 3010 tempo
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
Set 4 : 15x10
Set 5 : 15x10
Set 6 : 15x10
Set 7 : 15x10
Set 8 : 15x10
Set 9 : 15x10
Set 10 : 15x10
Banded Pull Up 4010 tempo
Set 1 : 105x10
Set 2 : 105x10
Set 3 : 105x10
Set 4 : 105x10
Set 5 : 105x10
Set 6 : 105x10
Set 7 : 105x10
Set 8 : 105x10
Set 9 : 105x10
Set 10 : 105x10
Tri set 2:
30 seconds rests
TEMPO 3010
Dumbbell Lying Rear Lateral Raise
Set 1 : 12x10
Set 2 : 12x10
Set 3 : 12x10
**up from 10lbs last week
Cable Rear Lateral Raise
Set 1 : 10x10
Set 2 : 10x10
Set 3 : 10x10
**didn't realize I did 12.5 on these last week.
Barbell One Arm Row
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
**these were HARD at that tempo
Added
Destroyer set
30x60, 20x30, 15x15, 10x10
**talk about pain!!!
Walking on incline 10 mins -out of time
Will go back at lunch for more cardio. I will likely do LISS
I hope you all have a great day!! I will write up my review soon!