Heavy upper

Bench press
130lb x 6, 6
135lb x 5 + 1

Pull-ups
25lb plate x 6 (using belt)

Push press
85lb x 3
95lb x 3
105lb x 3
110lb x 3

Barbell shrugs
225lb x 12, 12, 10

Clapping push-ups
12, 10, 7

Heavy Upper

Bench press
130lb x 6, 6, 6
I rested briefly after the 5th rep of the second set, and after the 5th and 6th during the third.

Pull-ups
B/w x 3, 3
20lb x 3
Working set: 42.5lb x 6

Shoulder press
45lb x 3, 3
80lb x 6 (racked the bar briefly after the 4th and 5th rep)

Cable row
130lb x 6, 6, 6

Barbell shrugs
205lb x 12, 12, 12

Clapping push-ups
12, 10, 9

Heavy Upper Body

This is the start of a new regimen by new trainer, Mitch.

Bench press
125lb x 6, 6, 6
The gym was busy this morning, so I couldn't use the flat bench press bench. I had to use the incline bench - set flat - so I couldn't get any decent positioning for my feet. 

Cable row
110lb x 6
120lb x 6
130lb x 6

Shoulder press
75lb x 6

Pull-ups
40lb x 6

Barbell shrugs
185lb x 12, 12
195lb x 12

Dips, breaking parallel
12, 10, 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

======

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

Hang cleans
65lb x 5
85lb x 5
95lb x 5
105lb x 5, 5, 5

Standing barbell press, elbows at 90 degrees
45lb x 10
75lb x 7, 7, 5

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

Machine overhead press
55lb x 12
60lb x 10, 6
50lb x 10

Barbell shrugs
205lb x 10, 12, 12

======

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

Seated French press
30lb x 10, 10, 10

Cable tricep extensions
50lb x 8
45lb x 10, 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

======

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 and triceps

Maddy Curley

Well, I've finally figured out what's causing the problem with my bicep and forearm. I don't know why I didn't consult the great medical expertise of Google before. It seems that I have bicep and forearm tendonitis. The obvious solution is to give it lots of rest and not stress it further with any curls or back exercises that cause any pain. For some of today's shoulder session, I went with light weight/high reps, just in case. Bugger.

Barbell shoulder press
45lb x 10, 10, 10, 10

Close grip bench press
95lb x 8, 8, 7, 6

Barbell front raise
45lb x 15, 15, 15, 15

EZ bar skull crushers
65lb x 18, 18, 16, 12

Machine overhead press, elbows at 90 degrees
55lb x 8, 11, 9, 9

Parallette dips, feet elevated
20, 17, 16

Barbell shrugs
215lb x 10, 10, 10

Cable tricep extensions
40lb x 14, 9, 9

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

======

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

======

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
155lb x 8, 8, 8

======

Power clean and press
75lb x 8, 8
80lb x 8

Barbell front raise
45lb x 15, 13, 12

Barbell shrugs, with hold on last rep of each set
135lb x 10, 10, 10

Machine shoulder press (burn); elbows to parallel
50lb x 40

======

Close grip bench press
105lb x 6, 5, 4

Seated French press
25lb x 12, 11, 12

EZ bar skullcrushers
65lb x 12, 11, 10

Cable tricep extensions (burn)
40lb x 40

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

Push press
85lb x 8, 8, 8

One arm dumbbell front raise, underhand
25lb x 10, 10, 10 per arm

Barbell shrugs
185lb x 10; 195lb x 10, 10

Dumbbell lateral raises
17.5s x 15, 14, 12

======

Close grip bench press
100lb x 6, 6, 7

Seated French press
25lb x 9, 8, 8

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

Parallette dips, feet elevated
14, 16, 12

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, traps and forearms

Jeebus!

Power cleans
45lb x 5, 5
65lb x 5
75lb x 3
85lb x 3
100lb x 2
115lb x 2
130lb x 1
135lb x 0, 0, 0

No power today; no idea why.

Seated dumbbell shoulder press
30s x 12; 32s x 11, 9
Drop sets - 32s x 8; 20s x 8; 10s x 10

Upright row @ 65lb - 12, 12, 12

Seated dumbbell shrugs/lateral raises
20s x 10, 11, 11

Barbell shrugs - 185lb x 10, 10, 10

======

Barbell wrist curls - 60lb x12, 11, 7

Static barbell hold @ 135lb - 33 seconds, 30, 34

Wrist roller - 3 x 1

Fitness test / Shoulders

ABsolute Fitness had its annual open day today, part of which involved a four-part fitness test. At the time of writing, I know my scores, but not how well I did compared to other competitors.

Max reps strict pull-ups: 18
Max reps push-ups: 40
Max reps crunches: 20
Wall sits to failure: 1 minute 20 seconds

Ben also gave me a fitness assessment. Here are some of the figures:

Body fat: 12%
Neck: 13.5"
Shoulders: 45"
Chest: 35.5"
Flexed bicep (right): 13"
Flexed bicep (left): 13"
Waist: 32.75"
Thigh (right): 20.75"
Thigh (left): 20.75"
Calf (right): 13.75"
Calf (left): 14"
Cardio fitness - max VO2: 144; recovery: 102
Grip strength (right/left): 43/45

I'm very pleased with the drop in body fat, as well as a more balanced right/left muscle balance.

I didn't have much time after all this, so I did a short shoulder session.

Push press: 100lb x 8, 6, 5

Barbell shrug/hang cleans: 100lb x 10, 10, 7

Barbell front raise: 50lb x 12, 12, 12

Fitness challenge results

Pulling

Power cleans
95lb x 3
115lb x 3
125lb x 3
130lb x 3
135lb x 3
140lb x 1, 0

Weighted chin-ups
35lb x 3
40lb x 3
45lb x 3
50lb x 3
55lb x 3
60lb x 2

Barbell shrugs
135lb x 15
155lb x 10, 10, 10

Shoulders, triceps and forearms

Seated barbell press
75lb x 8, 6, 5

Barbell shrug and hang cleans
100lb x 8, 8, 7

One arm dumbbell front raise, underhand
22lb x 10, 10; 25lb x 10 per arm

Seated dumbbell shrug/lateral raise
15s x 12; 17.5s x 12, 12

======

Close grip bench press
100lb x 8, 6, 6

Seated French press
25lb x 10, 10, 8

EZ bar skull crushers
65lb x 10, 8(.5!), 8

Wide grip dips
9, 7, 7

Bench dips, feet elevated
20, 17, 14

======

Barbell wrist curls
70lb x 12, 10, 6

Barbell static holds @ 160lb x 3

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, traps, triceps and forearms

Sunday = Cooking Day!

Seated barbell press
45lb x 10, 10
65lb x 8, 6, 6

Barbell shrug and hang cleans
100lb x 8, 8, 8

One arm dumbbell front raise, underhand grip
17.5lb x 10, 10, 10 per arm

Dumbbell lateral raise (burn)
12s x 40

======

EZ barbell skullcrushers
65lb x 15, 14, 11

Tricep dumbbell extensions
25lb x 12, 12, 12 per arm

Reverse barbell curls
35lb x 12, 12, 12

Tricep cable extensions
40lb x 40 (burn)

======

Barbell wrist curls
50lb x 20, 14, 11

Barbell static holds - 185lb x 3