Shoulders/Arms Hypertrophy Day
Weight: 199lbs
Was happy to see I have gone up a bit from last week, on to the workout!
STANDING BARBELL PRESS
135lbs x 10
135lbs x 8
115lbs x 10
DUMBELL LATERAL RAISE
30lbs x 12
35lbs x 7 (jumped the gun there haha)
32.5lbs x 12
DUMBELL BENT OVER RAISE
30lbs x 12
32.5lbs x 10
32.5lbs x 10
DUMBELL SHRUGS
90lbs x 10
90lbs x 10
90lbs x 10
SPIDER CURL
90lbs x 8
90lbs x 8
90lbs x 8
INCLINE DB CURL
35lbs x 12
40lbs x 12
40lbs x 12
REVERSE EZ BAR CURL
50lbs x 15
50lbs x 15
DUMBELL SITTING EXTENSIONS (had to use sitting version as all the benches were being used)
40lbs x 10
45lbs x 10
50lbs x 10
WEIGHTED DIP
100lbs x 10
120lbs x 10
CABLE TRICEP EXTENSIONS
100lbs x 12
100lbs x 12
Afterwards I did some oblique machine twists and machine crunches.
I felt great after the workout, arms were nice and pumped. I was also happy to see that some lifts went up from my last workout, except for the military press, which is strange because when I did the dumbell shoulder press last power day I was able to use more weight then previous. Maybe it was due to front delts being tired from the pressing yesterday, not sure...oh well as long as SOMETHING goes up each workout I am happy :)
Shoulders/Arms Hypertrophy Day
So, everything is still on track! My lifts went up again this workout which was nice, hopefully I keep the momentum going!
BARBELL OVER HEAD PRESS
135lbs x 10
140lbs x 10
140lbs x 7
DB LATER RAISE
32.5lbs x 12
35lbs x 12
35lbs x 10
BENT OVER DB RAISE
32.5lbs x 10
32.5lbs x 10
32.5lbs x 10
DUMBELL SHRUGS
90lbs x 10
90lbs x 10
90lbs x 10
SPIDER CURLS
90lbs x 8
100lbs x 8
100lbs x 8
INCLINE DB CURL
40lbs x 12
40lbs x 12
REVERSE EZ BAR CURL
60lbs x 15
60lbs x 11
LYING TRICEP EXTENSION
40lbs x 10
40lbs x 10
35lbs x 10
WEIGHTED DIPS
120lbs x 10
120lbs x 10
STANDING V-BAR EXTENSIONS
80lbs x 12
80lbs x 12
Feeling pretty good so far, diet has been going well and it is becoming very natural, I don't really have to think about it anymore. Also in a couple more weeks I will be done work till I start school and find a part time job, so that is exiting! I will be going home for a week or so for christmas holidays, and with my mom's cooking it will be hard to resist all her yummy treats! I will have to portion my self I guess ;)