12/04/11

Press

Rear delt machine
47kg * 15
54 * 15
61 * 12

Press
Bar * 5
40 * 5, 5
50 * 5, 5
57.5 * 5
67.5 * 5
75 * 5

One arm T-bar press
10 * 8
15 * 8
20 * 8
25 * 8
30 * 6
35 * 6, 6

T-bar row (v handle)
35 * 8
45 * 8
55 * 8
60 * 8
65 * 8

A1: Lat pulldown
80 * 10, 8, 8

A2: Rear delt machine
82 * 12, 10, 10
*A1 and A2 were a superset.*

Shoulder shocker (15kg plate, 10kg dumbbells) - 1 set

B1: Seated Lateral raise
15 * 10, 10

B2: Seated DB Press
15 * 15, 15
*B1 and B2 superset*

Moderate workout today. Press didn't feel right off the bat, so spent more time in the lower percentages working the feel, but the 75, while not hard, didn't feel as fast or as easy as it should have been. Used the T-bar to do one arm presses instead of using dumbbells because i find it much easier on my shoulder joint for the moment. Left shoulder still feels a little tweaked, but definitely better. All back exercises were done with a squeeze on the concentric, so still very much concentrating on the form, hence the light weights used. Haven't hit T-bars in a while and it felt pretty good so i might be replacing barbell rows with this, since I don't feel the bicep involvement in it as i do with bb rows. Might be doing more lateral raise-press supersets instead of the original shulder shocker, because I feel the front delt work is not really needed.