Workout: Golds
(75#DBInc)10,10,9
(160#SeatRow)3x8
(50#DBShldr)3x8
(160#PullDn)3x8
(23#ChestRaise)2x10
(75#OHTri)13,12,11
(33#Inc/HCurl)11/11
(40#RDelt)2x10
(CircleCrunch)3x10/10
(15#RDelt)2x10
42 + 8 = 50 mins
My shoulder has been fairly painful for a couple weeks now. I had a decent run of a couple of weeks of good progress, but I think I need to change things up a bit, as well as backoff heavier weights. So, today I started with steeper angle incline as my main pressing movement. This felt really good, didn’t bother my shoulder much and really controlled the weight with some paused reps at the end of each set. Supersetted with underhand narrow grip seated rows. Next I did DB shoulder press with pulldowns and 2 sets of chest raises at the end. I’ve been doing 45#DB’s for this lately and today 50’s felt good.
Next I did a combination of overhead triceps extensions, incline/hammer curls, rear delt raises and circle crunches. I only did 1 set of incline/hammer curls, because my elbows have been a bit wonky and that’s still 20+ reps. I was only planning on 2 sets triceps, but they felt really good today so I added a 3rd. Should bump the weight here. Finished up with a set of light rear delt fly’s. Good work in fairly short time.
Weight:
I weighed 180.4 this morning.
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