Monday, December 29, 2014

Mon 12/29 - Upper

Workout: LA Fitness
(60#IsoShldr)11,10,10 Great

61 + 9 w/u = 70 mins

Sarah and I worked out together and did an upper WO. Since I did a push WO yesterday, I did incline fly's today. During w/u my R shoulder was really sore. I started first set of fly's with 30#"s and stopped right away. Dropped to 25#'s and got warmed up, then jumped back to 30#DB's and then 35#DB's. Felt much better after I was warmed up. Seated rows were OK, but my R elbow was REALLY sore the last 2 days, so I only did 2 heavy sets and 1 back-off set. Superetted these with crunches.

Iso shoulder was great today. Bumped up weight and got more reps than I thought. I don't normally do this movement without a lot of pressing before, so I'm sure that was the big reason, but felt good. Pulldowns were good. Got 3x10 fairly easily. Supersetted these with leg raises in the Captains Chair. Finished up with Seal Rows and heavy pushdowns. Seal rows normally really bother my R elbow, but today I didn't retract my arm quite as far and really tried to focus on shoulder retraction (the point of the movement anyway) and they didn't hurt that bad.  Decent WO.


I weighed 176.2 this morning.

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