A Top 40 Weightlifting Blog

Friday, July 20, 2012


Even after a day of paddling a cannoe with my kids I still had the energy to give a decent effort towards shoulders this evening.

Warm Up
Shoulder Mobility / Rotations/
Seated Shoulder Press - 135lbs/12 reps, 135lbs/12 reps.

Power Phase
Seated Shoulder Press - 3 sets/1 rep/245lbs, 3 sets/1 rep/255lbs, 2 sets/1 rep/265lbs.
*3 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 5 sets/6 reps/165lbs, 1 set/7 reps/165lbs.
*2 minutes rest after each set*

More Shoulders
Dumbbell Side Laterals - 3 sets/12 reps/20lbs, 2 sets/12 reps/30lbs.

Dumbbell Hammer Curls - 2 sets/16 reps/35lbs.

A really good work out. I noticed some wrist weakness while pressing 255 and 265lbs so I put on my wrist wraps. Something to work on. Tomorrow is off and Deadlifts on Sunday or Monday.


No comments: