Shoulders + Back + Arms

Shoulders 4th April 2014

BTN press

worked up to 90kg * 1

70kg * 12

50kg * 15

DB press
30kg * 10 * 4 (last set 18)

Lateral raises Seated
12.5kg * 15 * alot

Rear delts
89kg * 12 * 3

Still feeling feverish and coughing like a madman, so couldn't really push very well. Still managed to best last week's numbers on the worksets for the main lift so am happy with that.

Back 5th April 2014
Lat pulldown
Worked up to the stack * 8 * 3

Straight bar cable row
8 sets of 12

Cable Shrugs
4 sets of 12
Done with 5 sec squeeze at the top.

Neutral grip pulldown
2 sets of 15

Still feverish and coughing, but slightly better. Felt a headache coming on after the lat pulldowns so I lightened up the weight after. Had to use my condo gym today, so everything was done with cables. Was as controlled as I could, but didn't count tempos on anything except the shrugs.

Arms 6th April 2014
BB curl

worked up to 50kg * 10 * 2
40kg * 10 * 3

Preacher DB curl
10kg * 10 * 3
Did a 51X1 tempo on these and died. Not easy at all....

Hammer curls
24kg * 10 * 3

Close grip bench
worked up to 130kg * 1
110kg * 8
Fatigue singles
140kg * 1
150kg * 1 (PR paused and much faster than last week's)
155kg * 1 (PR tng)
80kg * 17 (feet up)

DB tricep extensions lying
10kg * 20 * 3

Pushdowns
3 sets of 20

Much better today. Just phlegmy but not coughing as much. Headache is almost entirely gone and fever is non existent. Managed a PR with the 155kg; I thought I paused it, but it double bounced, so I'm just counting it as a tough and go. Shall try it again next week if I feel good enough for it. Was happy with 150kg today, because it was paused and moved much faster than last week.