Thursday, 15 August 2013

Shoulders, traps, forearms and grip work

Another punishing strength workout with Ben. We fit so much into each hour that I struggle to remember everything we do, so here - to the best of my memory - is today's workout.

Seated dumbbell shoulder press - 35s x 7, 8, 7
Final set: drop sets - 35s x 6; 25s x 5; 15s x 4 
Some assists on the last couple of reps in each set. With the drop sets, the weights felt ridiculously light, but I still couldn't move them without struggling.

Barbell shrugs/hang cleans; alternating reps
95lb x 10, 10, 10, 10

One arm bent over shoulder row
40lb x 10; 45lb x 10, 10, 10 per arm

Seated dumbbell shrugs/lateral raises; alternating reps
15s x 12, 12, 12, 12

Alternating dumbbell upright rows - 20s
Machine flies (can't remember weight)
12, 12, 12, 12 of each movement

One-handed barbell holds - 115lb
Ben held one end and I had the other, switching hands whenever my grip failed. And, of course, it was always my grip that went first!

Wrist roller

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