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  1. #26
    M&S Promotions Coordinator RyanK's Avatar
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    Chest - Tue. 2/3

    Incline Bench -
    Bar x 15
    95 x 10
    135 x 10
    155 x 5
    175 x 8
    155 x 8
    135 x 10

    DB Bench -
    60's x 10
    60's x 10
    65's x 8
    65's x 8

    Flat Machine Press / Pec Dec Super Set-
    1.5 plate/side x 12 / 90 x 8
    2 plate/side x 10 / 90 x 8
    2 plate/side x 10 / 90 x 8

    Pec Dec 21's / Machine press -
    110 x 7,7,7 / 1.5 plate/side to faliure, partials
    110 x 7,7,7 / 1.5 plate/side to faliure, drop set 1plate/side to faliure, partials

    Low Cable Crossover / Incline Push ups -
    30 x 10
    30 x 10 / BW x 10
    30 x 10 / BW x 10

    Cable Crossover -
    40 x 10 / BW x 8
    40 x 10 / BW x 8
    40 x 12 / BW x 8

    Had another awesome chest day with our video guy -- high intensity and huge pump.
    I was at about 80% for this one after my last two training days (shoulders, arms). After this week, I'll be aiming to get my split back in order or just re arrange everything to make more sense.
    - Muscle & Strength eCommerce Promotions Coordinator

  2. #27
    M&S Promotions Coordinator RyanK's Avatar
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    Back - Thur. 2/5

    Deadlift -
    135 x 5
    225 x 5
    315 x 3
    365 x 1
    405 x 1
    315 x 3,3,3,3

    One Arm Pull Down -
    2 plate/side x 10
    3 plate/side x 10
    4 plate/side x 8,8
    3 plate/side x 10

    Hammer Iso-Lateral Row -
    2 plates/side x 10
    3 plate/side x 10
    4 plate/side x 8
    3 plate/side x 10

    Meadows Rows / Band Pull Aparts -
    1 plate x 10 / Orange x 15
    1.5 plate x 8 / Orange x 15
    1.5 plate x 8 / Orange x 15

    Seated Low Cable Rows w/single handles / Band Pull Aparts -
    135 x 12 / Orange x 15
    150 x 12 / Orange x 15
    150 x 12 / Orange x 15


    I was feeling good so I decided to deadlift today. Warm ups felt light so I went heavy, but probably shouldn't have. 405 locked out but rolled out of my hands since I prefer a double overhand grip. Went for a second w/ straps and got above my knees before my lower back gave up. Dropped back to 315 for more working sets but they didn't feel as good as the first set. Training at my old gym so I could use two of my favorite back machines -- a plate loaded Nautilus Iso Pull Down and a Hammer Strength Iso-Lateral Row. The Nautilus machine has full rotating handles for any kind of hand placement, which I like, and I really enjoy training each side independently. Finished off with a couple of lighter super sets since my lower back was so tight.
    - Muscle & Strength eCommerce Promotions Coordinator

  3. #28
    M&S Promotions Coordinator RyanK's Avatar
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    Legs - Sat 2/7

    Warm up Super Set - Standing One Leg Curls / Leg Ext. -
    20 x 8 / 60 x 15
    20 x 8 / 60 x 15
    20 x 8 / 60 x 15
    20 x 8 / 60 x 15

    ~10 min. Stretching

    Squats -
    Bar x 10
    135 x 5
    185 x 3,3,3
    225 x 3,3,3
    275 x 1,3,3
    295 x 1
    315 x 1
    185 x 8

    Hack Squat / Standing Calf Raise -
    1 plate/side x 10 / 140 x 10
    1.5 plate/side x 5 / 140 x 10
    1.5 plate/side x 8 / 140 x 10
    1.5 plate/side x 8 / 140 x 10

    Seated Calf Raise / DB Stiff Leg Deadlift -
    90 x 15 / 75's x 8
    90 x 15 / 75's x 8
    90 x 15 / 75's x 8

    Back Extensions / Band Good Morning -
    BW x 15 / Red+Orange x 10
    BW x 15 / Red+Orange x 10
    BW x 10 / Red+Orange x 10

    Standing One Leg Curls / Leg Ext. -
    20 x 8 / 60 x 15
    20 x 8 / 60 x 15
    20 x 8 / 60 x 15

    Nothing too exciting today, just got in and did some work. I decided to experiment with the Leg extension/curl machine and try a standing one leg curl and it worked. They felt good warming up so I repeated the super set to finish off. Squats felt heavy today so I kept my working sets reasonable. I'm hoping my squats will feel "normal" again soon and be back to higher working sets.
    - Muscle & Strength eCommerce Promotions Coordinator

  4. #29
    M&S Promotions Coordinator RyanK's Avatar
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    Chest/Arms - Sun 2/8

    Incline Bench Press -
    Bar x 15
    95 x 10
    135 x 10
    155 x 5
    175 x 10, 10, 10 - Rep PR
    195 x 1, 1, 2
    135 x 10

    Super Set - Flat Machine Press / Nautilus Pec Dec -
    1.5 plate/side x 12 / 95 x 10
    2 plate/side x 10 / 75 x 10
    2.5 plate/side x 8 / 75 x 10
    Drop Set - 3 plate/side x 5, 2.5 plate/side x 8, 1.5 plate/side x 10, 1 plate/side x 10

    Pec Dec 21's -
    70 x 7,7,7
    90 x 7,7,7

    Super Set - Nautilus Low Cable Cross overs / DB Hammer Curl -
    35 x 12 / 25's x 10
    45 x 10 / 30's x 10
    45 x 10 / 35's x 10
    45 x 10 / 35's x 10

    Nautilus High Cable Cross overs / DB Hammer Curl -
    55 x 10 / 35's x 10
    145 x 10 / 35's x 10
    130 x 10 / 35's x 10
    130 x 10 / 35's x 10

    Machine Preacher Curl / Machine Tricep Extension -
    x 10 / x 12
    x 10 / x 12
    x 10 / x 12
    x 10 / x 12
    x 10 / x 10
    x 10 / x 10


    Awesome chest day -- hit a rep goal on Inclines I've been after for a few weeks, so I can move the weight up a bit next time. Everything was feeling good so I added some heavier singles and another higher rep set. Moved on to some super sets for pump and finished with some arm stuff. My last super set had no rest between sets, I just hopped back and forth between the machines moving the pin down each time until I couldn't hit 10 reps. Not really sure where the pins started, just hit my reps and moved on.
    - Muscle & Strength eCommerce Promotions Coordinator

  5. #30
    M&S Promotions Coordinator RyanK's Avatar
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    Back/Biceps - Wed. 2/11

    Close Grip Pull Down w/ Single Handles -
    135 x 10
    165 x 10
    180 x 10
    195 x 8
    165 x 10

    DB Row -
    100's x 10
    130's x 10
    150's x 10,10

    BB Row -
    135 x 8
    185 x 5,6,10

    Seated Low Cable Rows w/single handles -
    135 x 10
    150 x 10
    165 x 10
    180 x 10
    195 x 10
    Drop Set - 180 x 10, 150 x 10, 120 x 10

    Inverted Rows -
    BW x 6,5,5,4

    One Arm Machine Preacher Curl / Cable Curls w/ Arm Blaster -
    25 x 10 / 100 x 10
    50 x 10 / 120 x 10
    50 x 8 / 120 x 8
    50 x 8 / 120 x 8

    Experimented with pull downs using two single handles and they felt really good, so those may become a regular movement. DB rows felt off due to having a stomach full of preworkout sloshing around. Probably shouldn't have waited until 10 min before to drink it Finished with a bicep super set because I like this plate loaded preacher curl machine we have and I also really wanted to use our arm blaster.
    - Muscle & Strength eCommerce Promotions Coordinator

  6. #31
    Coming Up The Ranks W00dy's Avatar
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    Quote Originally Posted by RyanK View Post
    Back/Biceps - Wed. 2/11
    Experimented with pull downs using two single handles and they felt really good, so those may become a regular movement.
    Did you attach the handles to the end of the wide bar or to the pulley like a close grip pulldown?

  7. #32
    M&S Promotions Coordinator RyanK's Avatar
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    Quote Originally Posted by W00dy View Post
    Did you attach the handles to the end of the wide bar or to the pulley like a close grip pulldown?
    I attached both handles to the clip on the cable, like a close grip pulldown with a v-handle.
    - Muscle & Strength eCommerce Promotions Coordinator

  8. #33
    M&S Promotions Coordinator RyanK's Avatar
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    Shoulders - Thur. 2/12

    Smith Machine Seated OHP -
    Bar x 12
    95 x 10
    135 x 8
    155 x 8
    175 x 4
    Dead-Stop Presses -
    195 x 4,2
    185 x 5,5,5,5
    Smith Machine Seated OHP -
    135 x 10

    Super Set - Reverse Seated Machine OHP / Rear Delt Pec Dec -
    1 plate/side x 10 / 70 x 10
    1.5 plate/side x 10 / 90 x 10
    2 plate/side x 8 / 90 x 10
    2 plate/side x 10 / 90 x 10
    2 plate/side x 10 / 90 x 10

    Super Set - Lateral Raise / Face Pull
    35's x 10 / 100 x 10
    40's x 10 / 130 x 10
    45's x 10 / 150 x 8
    45's x 10 / 150 x 8
    45's x 10 / 130 x 12
    35's x 12 / 100 x 15

    Super Set - Rear Laterals / Upright Rows -
    20's x 15 / 70 x 10
    20's x 15 / 80 x 10
    20's x 15 / 80 x 10

    Shoulder Giant Set -
    Front plate raises - 25lb plate x 25 reps
    Side Laterals - 25's x 25 reps
    Bent Laterals - 15's x 25 reps
    Upright Rows - 50 x 25 reps

    I've been using the smith machine for overhead presses for a few weeks now, just to switch things up. I started using it for Behind the Neck presses, but developed some annoying pain in my right front delt. I started doing regular OHP -- no delt pain yet. I also like it for the "dead stop" presses. I use them as a way to overload the press and using heavier weight.

    I've been feeling "experimental" lately, so I tried out our seated OHP Machine sitting backwards. Surprisingly, it felt better than using it correctly. Didn't go to heavy on these. I finished with a really cool giant set I saw on LIFT-RUN-BANG that I use occasionally. I use quarters for the plate raises and use a full range of motion, all the way overhead. Killer.
    - Muscle & Strength eCommerce Promotions Coordinator

  9. #34
    M&S Promotions Coordinator RyanK's Avatar
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    Arms - Fri. 2/13

    Super Set - Dips / Barbell Curls w/ Arm Blaster-
    BW x 10 / 50 x 12
    BW x 8 / 70 x 12
    BW x 8 / 90 x 10
    BW x 8 / 80x 10

    Super Set - Tricep Push Downs / DB Hammer Curls -
    100 x 12 / 35's x 12
    130 x 10 / 35's x 12
    150 x 10 / 35's x 12
    170 x 10 / 35's x 12

    Super Set - Tricep Push Ups / Incline Curls -
    BW x 15 / 25's x 10
    BW x 12 / 30's x 10
    BW x 12 / 30's x 10
    BW x 15 / 30's x 10

    Super Set - Cable Curls / Rope Push Downs
    100 x 12 / 100 x 10
    120 x 10 / 80 x 10
    120 x 10 / 80 x 10
    120 x 10 / 80 x 10
    100 x 15 / 80 x 10

    Nothing exciting here -- A few quick super sets for triceps/biceps. Got in, got a pump, got out.
    - Muscle & Strength eCommerce Promotions Coordinator

  10. #35
    M&S Elite Member robsorangegym's Avatar
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    Killing it in here! I loved my arm blaster so much I painted it burnt orange! I hope to see it in someone's gym one day so I can find out who stole it!!
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  11. #36
    Muscle & Strength Boss Damien's Avatar
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    I heard something about you and Dan killing a leg workout today....
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  12. #37
    M&S Promotions Coordinator RyanK's Avatar
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    Legs - Sat. 2/14

    Standing One Leg Curls / Leg Extensions -
    20 x 10 / 80 x 12
    30 x 8 / 100 x 12
    30 x 8 / 100 x 12
    20 x 10 / 100 x 10

    Squats -
    Bar x 8,8
    135 x 8
    225 x 5
    275 x 3
    315 x 3
    365 x 1

    Leg press -
    5 plate/side x 12
    6 plate/side x 15
    7 plate/side x 12
    8 plate/side x 8

    DB Stiff Leg Deads -
    75's x 10
    105's x 8
    105's x 8
    105's x 8

    DB Leg Curls -
    35 x 10
    40 x 10
    40 x 10

    One leg Squats -
    80 x 10/leg
    80 x 8/leg
    80 x 8/leg

    Standing One Leg Curls / Leg Extensions -
    20 x 10 / 80 x 10
    20 x 10 / 80 x 10

    KIller leg day! I haven't squatted heavier in a while due to back/knee pain but it felt good. Added some heavy leg presses and some extra hamstring stuff.
    - Muscle & Strength eCommerce Promotions Coordinator

  13. #38
    M&S Promotions Coordinator RyanK's Avatar
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    Sunday MASS - Chest 2/15

    Incline Bench Press -
    Bar x 12
    95 x 10
    135 x 5
    155 x 5
    180 x 10 - Rep PR
    195 x 5
    185 x 5,8,5
    135 x 12,10

    Super Set - Flat Machine Press / Nautilus Pec Dec -
    1.5 plate/side x 12 / 70 x 10
    2 plate/side x 10 / 75 x 10
    2 plate/side x 10 / 75 x 10
    2 plate/side x 10 / 75 x 10
    Drop Set - 2.5 plate/side x 10, 1.5 plate/side x 10, 1 plate/side x 10

    Pec Dec 21's -
    75 x 7,7,7
    75 x 7,7,7

    Nautilus Low Cable Cross overs -
    65 x 12
    80 x 10
    70 x 10
    70 x 10

    Nautilus High Cable Cross overs -
    125 x 10
    185 x 10
    130 x 10
    130 x 10

    Another solid chest day done. The inclines are starting to feel good -- not chasing big weight on these, focusing on reps/volume and slowly increasing weight. Got an awesome pump from the super sets and accessories.
    - Muscle & Strength eCommerce Promotions Coordinator

  14. #39
    M&S Promotions Coordinator RyanK's Avatar
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    Back - Mon. 2/16

    15 min lower body stretching

    Deadlift -
    135 x 8
    225 x 5
    315 x 8,6

    Landmine T-Bar Row -
    135 x 10
    180 x 10
    225 x 8,8

    Seated Low Cable Rows w/single handles -
    135 x 12
    150 x 12
    150 x 12
    165 x 12
    165 x 12

    Close Grip Pull Down -
    135 x 10
    150 x 10
    150 x 12
    150 x 12

    Shrug Machine Row -
    1 plate/side x 10
    1 plate/side x 10
    1 plate/side x 10
    1 plate/side x 10

    Chest Supported Row -
    90 x 10
    90 x 12
    90 x 12
    90 x 10

    I wasn't originally going to train since I didn't get that much food in during the day, but was peer pressured into training back with our video guy and the VP of Marketing for Ronnie Coleman Signature Series. My posterior chain was already toast from my previous leg day, so why not pick up heavy things and put them down? Sounds good to me!

    Deadlifts felt very heavy so I played it safe. Overall, I'm glad I trained -- I'd rather lift weights even if I think I feel too sore to train.
    - Muscle & Strength eCommerce Promotions Coordinator

  15. #40
    M&S Promotions Coordinator RyanK's Avatar
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    Shoulders - Tue. 2/17

    Smith Machine Seated OHP -
    Bar x 12
    95 x 10
    135 x 10
    165 x 5
    Dead-Stop Presses -
    195 x 3
    205 x 3
    210 x 2
    205 x 2
    185 x 5,5,5
    Smith Machine Seated OHP -
    135 x 10

    Super Set - Reverse Seated Machine OHP / Rear Delt Pec Dec -
    1 plate/side x 10 / 70 x 10
    1.5 plate/side x 10 / 80 x 10
    2 plate/side x 8 / 80 x 10
    2 plate/side x 8 / 80 x 10
    2 plate/side x 8 / 80 x 10
    Drop Set - 1.5 plate/side x 10, 1 plate/ side x 12

    Seated Lateral Raise -
    35's x 12
    40's x 10
    45's x 10
    50's x 10, 10
    55's x 8
    Drop Set - 45's x 12, 35's x 10, 20's x 10, 15's x 10

    Super Set - Rear Laterals / Upright Rows -
    20's x 15 / 80 x 10
    25's x 15 / 90 x 10
    25's x 15 / 90 x 10
    25's x 15 / 90 x 10

    Face Pull w/ Two Single Handles -
    100 x 12
    130 x 12
    150 x 10,10,10

    Pretty solid shoulder day. I felt the smith machine and dead stop presses in my front delts like never before so I pushed the weight/volume up. The laterals felt good too so I did some more sets than normal. I wanted to include some shrugs but it was getting late and wanted to get home to eat.
    - Muscle & Strength eCommerce Promotions Coordinator

  16. #41
    M&S Promotions Coordinator RyanK's Avatar
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    Arms - Wed. 2/18

    Super Set - Smith Machine Close Grip Bench / DB Hammer Curls -
    Bar x 12 / 35's x 10
    135 x 10 / 35's x 10
    165 x 10 / 35's x 10
    185 x 8 / 35's x 10
    Dead Stop Close Grip Bench -
    205 x 8
    215 x 5
    Smith Machine Close Grip Bench -
    185 x 8
    135 x 12,12

    Super Set - Tricep Push Downs / Cable Curls w/ Arm Blaster -
    100 x 15 / 100 x 12
    130 x 12 / 120 x 10
    160 x 12 / 120 x 10
    180 x 10 / 120 x 10
    120 x 20 / 100 x 15

    Super Set - One Arm Machine Preacher Curl / Tricep Push Ups -
    25 x 10 / BW x 15
    35 x 10 / BW x 12
    45 x 10 / BW x 12
    Drop Set - 45 x 10, 35 x 10, 25 x 10 / BW x 12

    Skull Crushers / Close Grip Bench / DB Concentration Curls -
    EZ Bar + 25lb/side x 10 / 12 / 30's x 10
    EZ Bar + 25lb/side x 10 / 12 / 25's x 10
    EZ Bar + 25lb/side x 10 / 12 / 25's x 8

    Quick and easy arm pump day -- Tried something new with the smith machine but didn't really feel it like I wanted to so I'll be dropping that next time. Got a nice pump and got out.
    - Muscle & Strength eCommerce Promotions Coordinator

  17. #42
    M&S Promotions Coordinator RyanK's Avatar
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    Back - Friday 2/20

    Diamond Bar (Trap Bar, Hex Bar) Deadlift -
    135 x 5
    225 x 3
    315 x 1
    365 x 1,1
    315 x 5
    225 x 5

    Dead Stop Smith Machine Rows -
    135 x 10
    185 x 10
    225 x 8
    275 x 5
    225 x 10,10
    185 x 10

    Super Set - Seated Low Cable Rows w/single handles / One Arm Cable Rows w/ isometric contraction -
    135 x 12 / 60 x 10
    150 x 10 / 75 x 10
    150 x 10 / 75 x 10
    150 x 10 / 75 x 10

    Straight Arm Pull Down -
    100 x 12
    130 x 10
    130 x 10
    130 x 10

    Diamond Bar (Trap Bar, Hex Bar) Farmer Carry -
    225 x 1
    315 x 4

    This was the second back day for me this week. I wanted to get in some more volume and higher intensity compared to my other day earlier in the week. I tried something different with every exercise and just had fun with it. Finished off with some Farmer Carries with our new hex bar in the parking lot w/ our video guy. These kicked my ass in the best way. Not sure of the distances, we just loaded up the bar, picked it up and put it down farther away.

    Last edited by RyanK; 02-23-2015 at 11:52 AM.
    - Muscle & Strength eCommerce Promotions Coordinator

  18. #43
    M&S Promotions Coordinator RyanK's Avatar
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    Chest - Sunday MASS 2/22

    Incline Bench Press -
    Bar x 12
    95 x 10
    135 x 8
    155 x 5
    185 x 10 - Rep PR,5,5
    195 x 2,2
    205 x 2
    185 x 5,5,3
    135 x 10,10

    Super Set - Flat Machine Press / Machine Pec Fly -
    1.5 plate/side x 12 / 110 x 10
    2 plate/side x 10 / 130 x 10
    2 plate/side x 10 / 130 x 10
    2.5 plate/side x 10 / 130 x 10
    2 plate/side x 10 / 130 x 10
    2 plate/side x 10 / 130 x 10

    Machine Pec Fly 21's -
    110 x 7,7,7
    110 x 7,7,7

    Nautilus Low Cable Crossover -
    85 x 10,10,10

    Nautilus High Cable Crossover -
    125 x 10,10,10


    A ton of volume for this one -- I decided before hand I wanted to do 15 sets on inclines and a ton of accessory work. I got a Rep PR and did some heavier sets. The following super sets gave me a crazy pump and 21's on the Machine Flys felt awesome. On all of the sets of flys, I twisted my hands through the range of motion with a hard squeeze at the top. I really felt these so I'll make it a new go-to movement. Finished off with some crossovers.

    Last edited by RyanK; 02-23-2015 at 11:53 AM.
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  19. #44
    M&S Promotions Coordinator RyanK's Avatar
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    Legs - Tues. 2/24

    Squats -
    Bar x 8,8
    135 x 8
    185 x 5,5,5
    225 x 3,3,3
    275 x 3,3,3
    315 x 2,1,1
    225 x 8

    Front Squat -
    135 x 5,5

    Standing One Leg Curls / Leg Extensions -
    20 x 10 / 80 x 10
    30 x 10 / 80 x 12
    30 x 10 / 80 x 12
    20 x 10 / 80 x 15
    20 x 10 / 80 x 15

    Seated Calf Raise / Standing Calf Raise Machine -
    90 x 10 / 140 x 10
    90 x 10 / 120 x 10
    90 x 10 / 120 x 10
    90 x 10 / 120 x 10

    Easy leg day today. Not much to it, just did a some squats and some accessories. Cut my front squats short due to my shoulders getting aggravated. I kept the weight down on the calf raises to get a nice stretch and squeeze at the top.
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  20. #45
    M&S Promotions Coordinator RyanK's Avatar
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    Back - Wed. 2/25

    Warm up Super set - Neutral Grip Pull Up / Straight Arm Pull Down -
    BW x 5 / 100 x 15
    BW x 5 / 120 x 12
    BW x 5 / 120 x 12

    DB Rows -
    100 x 10
    130 x 10
    150 x 20 - Rep PR

    Dead Stop Smith Machine Rows -
    135 x 10
    185 x 10
    195 x 10
    195 x 10

    Seated Low Cable Rows w/single handles -
    135 x 12
    150 x 10
    150 x 10
    150 x 10

    Wide Grip Pull Downs -
    135 x 10
    135 x 10
    150 x 10
    150 x 10

    One Arm Cable Rows w/ isometric contraction -
    75 x 10/Arm
    75 x 10/Arm
    75 x 10/Arm

    Warmed up with a some pull ups and straight arm pull downs to really stretch the lats. Got a pretty cool Rep PR on DB Rows. Need to work on my cardio though if I want to break 20. After those, I kept the weights lighter and tried to focus on the stretch/squeeze -- Pretty solid back day.
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  21. #46
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    Late to the party but solid leg workout!
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
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  22. #47
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    Nice work on the PR Ryan
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  23. #48
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    Quote Originally Posted by Got2squat View Post
    Late to the party but solid leg workout!
    Quote Originally Posted by Damien View Post
    Nice work on the PR Ryan
    Thanks guys!
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  24. #49
    M&S Promotions Coordinator RyanK's Avatar
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    Shoulders/Arms - 2/26

    Reverse Seated Machine OHP -
    1 plate/side x 12
    1.5 plate/side x 10
    2 plate/side x 10
    2.5 plate/side x 5
    2 plate/side x 8
    2 plate/side x 8 rest/pause 3
    Drop Set - 1.5 plate/side x 12, 1 plate/side x 10

    Super Set - Seated Lateral Raise / Face Pull -
    35's x 12 / 100 x 10
    40's x 10 / 120 x 10
    45's x 10 / 120 x 10
    50's x 10 / 120 x 10
    50's x 10
    Drop Set - 50's x 10, 40's x 10, 30's x 10, partials

    Super Set - Seated Rear Laterals / Band Laterals -
    25 x 10 / 10
    25 x 10 / 10
    20 x 10 / 10
    20 x 10 / 10

    Super Set - One Arm Preacher Curl Machine / Tricep Press Down -
    25 x 12 / 100 x 12
    35 x 12 / 120 x 10
    45 x 12 / 140 x 10
    55 x 12 / 160 x 10

    Super Set - DB Hammer Curl / Tricep Pushups -
    35's x 10 / 15
    35's x 10 / 12
    35's x 10 / 15
    35's x 10 / 15
    35's x 10, 25's x 10

    Pretty easy shoulder day. I kept it simple and added some super sets for arms at the end. The shoulder super sets gave me an awesome pump, but the seated rear laterals feel a little awkward since I'm used to doing them standing -- I didn't feel them in my rear delts as much as I normally do. Solid.
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  25. #50
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    RyanK, excellent Log. Miring the back workout log. Gave me some ideas for my back workout this evening.
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