Shoulders, traps and triceps

Seated shoulder press
75lb x 5
80lb x 5, 5

Arnold press
30s x 8, 8, 7

Hang cleans
95lb x 5
100lb x 5, 5

Lateral raises (burn)
17.5s x 40, 40

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Close grip bench press
110lb x 5, 5, 5

Barbell skull crushers
70lb x 12, 12, 10

French press
30lb x 12, 11, 11

Cable tricep extensions
45lb x 11, 9, 9

Shoulders, traps and triceps

Hang clean and press
65lb x 5
85lb x 5, 5, 5, 5

Upright row
65lb x 12, 12, 12

Seated Arnold press
25s x 12, 11, 10

Barbell shrugs
210lb x 10, 10, 10

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Close grip bench press
105lb x 8, 7, 7

Seated French press
30lb x 12, 12, 11

EZ bar skull crushers
65lb x 16
70lb x 12, 11

Cable tricep extensions
45lb x 10, 8, 8

Shoulders, traps and triceps

Standing barbell press, elbows at 90 degrees
45lb x 10
65lb x 10, 8, 7

Underhand barbell front raise
45lb x 12, 12, 12

Seated Arnold press
20s x 10, 10, 10

Barbell shrugs
205lb x 10, 10, 10

Lateral raises (burn)
15s x 40, 40

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Close grip bench press
115lb x 5, 5, 4

Seated French press
30lb x 10, 10, 10

Cable tricep extensions (burn)
40lb x 40

Shoulders, traps and abs

Emma Storey-Gordon

Shitty weather, so just went to the Stonecroft gym.

Dumbbell push press
30s x 12, 12, 12

Close grip push ups
20, 12, 12

Seated Arnold press
25s x 10, 10, 10

Seated French press
25lb x 12, 12, 12

Dumbbell front raise, alternating
25s x 15, 15, 15

Dumbbell skull crushers
20s x 15, 15, 15

Seated bent over dumbbell reverse fly
15s x 15, 15, 15

Dumbbell tricep extensions
25lb x 15, 15, 15 per arm

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Bicycle crunches
50, 50, 50 per side

Dumbbell side bends
40lb x 15, 15 per side

Scissor kicks
20, 20 per side

Shoulders, traps and triceps

I usually start shoulder day with some mid-weight/medium-rep squats, but not today. My quads and hams don't have any doms, following yesterday's PT session with Ben, but they do feel fatigued (exacerbated by my bike ride to the gym). However, my glutes are toast. I did a few warm up reps with an empty bar, but it was so painful I had to stop. My arse hurts!

Seated barbell press, elbows at 90 degrees
45lb x 15
75lb x 9, 8, 6

Seated Arnold press
25s x 10, 10, 8

Barbell front raise
65lb x 10, 10, 10

Barbell shrugs
210lb x 10, 10, 10

======

Close grip bench press
115lb x 4, 5, 5

Seated French press
30lb x 12, 12, 8

EZ bar skull crushers
70lb x 12, 10, 10

Cable tricep extensions (burn)
40lb x 40

Nice tricep pump!

Shoulders, traps and triceps

Back squats
115lb x 10
165lb x 7, 7, 7

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Seated barbell press, elbows at 90 degrees
45lb x 12
65lb x 10
75lb x 7, 5

Seated Arnold press
30s x 7
27s x 7, 7

Underhand barbell front raise
45lb x 13, 12, 12

Barbell shrugs
185lb x 10
205lb x 10, 10

Hmmm...Not quite matching Nicole Wilkins, above.

Lateral raises (burn)
15s x 40

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Close grip bench press
115lb x 4, 5, 5

Seated French press
30lb x 10, 10, 8

EZ bar skull crushers
60lb x 18
70lb x 10, 10

Cable tricep extensions (burn)
40lb x 40

Shoulders, traps and triceps

First time I was able to cycle to the gym this year, and on my new bike. I'm still getting used to a bike with proper gears, as my old bike's gears were fubar.

Haven't done squat cleans for more than a year, so decided to give them a try.

Squat cleans
95lb x 5, 5, 5

Wow! Incredibly rusty. 95lb felt really challenging, even with resetting.

Seated Arnold press
30s x 11, 8, 7

Barbell front raise
65lb x 10, 10, 10

Barbell shrugs
205lb x 10, 10, 10

Lateral raises
20s x 12, 15, 12

======

Close grip bench press
105lb x 8, 6, 4

Seated French press
27.5lb x 12, 12, 10

Parellette dips, feet elevated
18, 17, 15

Cable tricep extensions, outside grip
40lb x 12, 9, 10

Latest flex

Shoulders, traps and triceps

Back squats
135lb x 5, 5
155lb x 8, 8, 8

======

Seated barbell press
80lb x 7, 5, 4

Seated Arnold press
30s x 8, 8, 6

Barbell front raise
65lb x 10, 9, 10

Barbell shrugs
195lb x 10, 10, 10

======

Close grip bench press
105lb x 8, 7, 5

Seated French press
27.5lb x 10, 10

EZ bar skull crushers
65lb x 10, 9, 8

Cable tricep extensions
40lb x 40 (burn)

Shoulders and triceps

Today was supposed to be a leg day, but it was too friggin' cold to walk to ABsolute Fitness, so I did a dumbbell workout at Stonecroft.

Seated dumbbell press
30s x 10, 10, 9

Close grip push up
10, 11

Seated Arnold press
25s x 10, 10, 10

Seated French press
25 x 12, 12, 12

Dumbbell front raise, alternating
20s x 12, 12, 12

Dumbbell skullcrusher
30s x 6; 25s x 9, 8

Dumbbell lateral raise (burn)
15s x 40

Dumbbell tricep extensions
20lb x 15, 15, 15

Shoulders and back

Barbell shrug and hang clean
95lb x 8, 8, 8; 70lb x 10

Wide grip pull ups
12, 9, 7, 6

Barbell front raise
45lb x 12, 12; 55lb x 12, 12

One-arm dumbbell rows
60lb x 10; 65lb x 8, 8, 8 per arm

Seated Arnold press
30s x 10, 8, 7

Wide cable rows
90lb x 12; 110lb x 8, 9, 8

Dumbbell lateral raises (burn)
15s x 40

Deadlifts
135lb x 10
195lb x 10, 10

Shoulders and triceps

Hang cleans
95lb x 8, 8, 8

Seated Arnold press
30s x 10, 7, 7

Barbell front raise
45lb x 12, 12, 12

Barbell shrugs
185lb x 10, 10, 10

Dumbbell lateral raises (burn)
15s x 40

======

Close grip bench press
110lb x 4; 100lb x 6, 6

Seated French press
20lb x 11, 10, 10

EZ bar skull crushers
65lb x 10, 8, 8

Cable tricep extensions
40lb x 40

Shoulders and triceps

Push press - 3, 3, 3, 3, 3, 3
85lb, 95lb, 105lb, 110lb, 115lb, 120lb (2)

Seated Arnold press - 25s x 12, 10, 9

One arm front raise - 17.5lb x 10, 10, 10 per arm

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

======

Close grip bench press - 105lb x 5, 5, 5

Dumbbell tricep extensions - 20lb x 12, 12, 12 per arm

EZ bar skull crushers - 60lb x 12, 10

Cable tricep extensions (burn) - 30lb x 40

Shoulders, traps and forearms

Power cleans
5 x 45lb
5 x 65lb
3 x 75lb
3 x 85lb
2 x 100lb
2 x 115lb
1 x 130lb
1 x 135lb
1 x 145lb (F)
1 x 140lb (F)

Seated Arnold press - 30s x 9, 8, 7

One arm bent over shoulder row
45lb x 10, 10, 10; 47lb x 10

Supersets
Dumbbell upright rows - 20s x 12, 12, 12
Machine shoulder press - 50lb x 12, 40lb x 12, 35lb x 12

Barbell holds - 135lb

Wrist roller

Shoulders and triceps

Seated barbell press- 75lb x 10, 6, 6, 5

Seated Arnold press - 25s x 11, 9, 8

One arm front raise - 15lb x 10; 17.5lb x 10, 10 per arm

Dumbbell lateral raise (burn) - 10s x 40, 40

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Close grip bench press - 110lb x 5, 5, 4

Dumbbell tricep extensions - 20lb x 12, 12 per arm
EZ bar skull crushers - 60lb x 12, 10

Cable tricep extensions (burn) - 30lb x 40

======

Wrist roller

Shoulders and triceps

I started taking creatine again a couple of months ago. I don't know if it's my imagination, but I feel like my post-exercise recovery has improved. I had a challenging leg session with Ben last Monday, from which I recovered two days later. I played all 90 minutes of a fast-paced soccer game on Friday, and I outran the three opposition players whom I was marking. Not all at the same time; they subbed out every 15 minutes or so, but we were several payers short, so I stayed on the pitch for the whole game. My legs feel a bit tired, but certainly not over-fatigued.

Seated barbell press - 70lb x 11(!), 6, 6, 4

Seated Arnold press - 25s x 11, 9, 8

One arm front raise - 15lb x 10, 10, 10 per arm

Dumbbell lateral raise - 10s x 40 reps

Close grip bench press - 110lb x 5, 5

Dumbbell tricep extensions - 17.5lb x 12; 20lb x 12 per arm

EZ bar skull crushers - 60lb x 10, 10

Parallette bench dips x 40, 40

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Decline sit-ups - 23, 18, 14

Shoulders and triceps

The three fittest women on Earth. And probably other planets, too.

Seated barbell press - 70lb x 5, 6, 5, 5

Seated Arnold press - 25s x 12, 10, 8

Barbell front raise - 35lb x 12, 12, 12

Dumbbell lateral raise - 40 reps x 15s, 10s

Close grip bench press - 105lb x 5; 110lb x 4

Seated French press - 17.5lb x 12; 20lb x 10

EZ bar skull crushers - 60lb x 10, 10

Cable tricep extension - 40 reps x 30lb

My calves are still sore as hell, following Ben's workout on Thursday morning. I played soccer Thursday evening - 10 adults vs about 30 kids, including Madi - and my legs felt fine then, but my lower back was starting to seize up from all the deadlifts. On Friday morning, my calves started to feel a bit tight. By Saturday morning, it was painful to walk. On Sunday, it looked like I was walking in high heels, because I couldn't get my feet flat on the ground. Then this morning, I bought a foam roller so I could work my calf muscles. This definitely worked, because following my bike ride to the gym in the afternoon, I was able to walk quite comfortably, even though I could still feel some doms. Four bloody days!

Shoulders and triceps

Today I was pretty damn sore, following yesterday's new leg workout, which I guess means I've found something that's going to challenge me for a while. At midnight, I woke up with agonising cramp in my right inner quad. The worst thing was, I wanted to go to the washroom, but couldn't bloody move until the pain subsided.

Seated barbell press - 65lb x 6; 70lb x 6, 5, 5

Seated Arnold press - 25s x 12, 9, 8

Barbell front raise - 25lb x 12; 35lb x 12, 12

Dumbbell lateral raise - 15s x 40 reps (resting as needed)

Close grip bench press - 95lb x 5; 105lb x 5

Seated French press - 15lb x 12; 17.5lb x 12

EZ bar skull crushers - 55lb x 12; 60lb x 9

Cable tricep extension - 30lb x 40 reps (resting as needed)

Shoulders, traps and forearms

Absolutely no energy left in my legs after yesterday's workout. Thankfully, I didn't need my quads other than for cycling to and from the gym.

Standing military press - 60lb x 9, 7, 6

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 15lb x 15, 13, 10

Machine shoulder press - 5 minute burn

Vertical row - 70lb x 12, 11, 10

Barbell shrug @ 100lb - 5 minute burn

Barbell wrist curls - 50lb x 14, 11, 10

Static barbell hold @ 120lb - 5 minute burn

Shoulders, traps and forearms

Standing military press - 55lb x 12, 9, 8

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 15lb x 13; 17.5 x 12, 9

Push press @ 55lb - 5 minute burn

Vertical row - 70lb x 11, 10, 10

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 50lb x 15, 10, 10

Static barbell hold @ 115lb - 5 minute burn

My forearms felt like Popeye's, and I had no grip strength left. Thankfully, I didn't need to use my bike's brakes too much on the way home, because I'm not sure I would have been able to pull the levers in all the way.

Shoulders, traps and forearms

Standing military press - 55lb x 11, 9, 8

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 17.5lb x 12; 15 x 12, 10

Push press @ 45lb - 5 minute burn

Vertical row - 70lb x 10, 10, 9

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 45lb x 15, 11, 10

Static barbell hold @ 115lb - 5 minute burn