Control upper: deloading

Spoto bench press
95lb x 4, 4
115lb x 4, 4, 4, 4

Pendlay row
95lb x 4, 4
115lb x 4, 4, 4, 4

Shoulder press
70lb x 7 + 2 + 1

Neutral grip pull-ups (squat rack)
10 reps

Angled dips
10, 10, 9

Tricep cable extensions
40lb x 10, 10, 9

Control upper

Much better than yesterday's PT session, when nothing seemed to click.

Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 4

Bent over barbell row
95lb x 4
115lb x 4
125lb x 4, 4, 4, 4

Shoulder press
70lb x 10

Neutral grip pull-ups
10 reps

Angled dips
10, 10, 8

Tricep cable extensions
50lb x 7
40lb x 10, 8

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

======

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

======

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, traps and triceps

Seated dumbbell press
40s x 8, 6
35s x 8
35s/25s/15s x 5/5/8

Close grip bench press
95lb x 10, 8, 7, 6

Barbell front raise (underhand)
65lb x 10, 10, 10

Seated French press
27lb x 10, 10, 10

Barbell shrug/hang clean
95lb x 9, 8, 8

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

Seated dumbbell shrug/lateral raise
20s x 10, 10, 10

Tricep cable extension (burn)
40lb x 40

Shoulders, traps and triceps

Power cleans
95lb x 3, 3
115lb x 5, 5, 5

Barbell front raise
65lb x 10, 9, 9

Standing barbell press
75lb x 8, 6, 4

Seated dumbbell shrug and lateral raise
20s x 10, 10, 10

======

Close grip bench press
105lb x 7, 6, 6

Seated French press
20lb x 12
25lb x 9, 10

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

Cable tricep extensions
40lb x 40 (burn)

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

Shoulders and triceps

Power clean and press
85lb x 8, 6, 6

One arm front raise
20lb x 10, 10, 10

Barbell shrugs
185lb x 10, 10, 10

Dumbbell lateral raises (burn)
15s x 40

======

Close grip bench press
100lb x 10, 8, 6

EZ bar skull crushers
65lb x 8, 7, 7

Dumbbell tricep extensions
25lb x 12, 12, 12 per arm

Reverse cable tricep extensions
30lb x 12, 10, 9

Biceps and triceps

Took it a bit easy today. Just some simple light weight/high rep arm work.

Pinwheel dumbbell curls @ 40lb x 10, 10, 10

Parallette dips, feet elevated - 14, 15, 14

One-arm machine preacher curls
25lb x 10, 9, 8

Tricep cable extensions @ 40lb - 12, 9, 8

Barbell 21s x 3

EZ bar skull crushers @ 65lb - 10, 9, 7

Shoulders, traps and triceps

Push press
85lb x 10, 8, 7

One arm front raise
17.5lb x 10, 10; 20lb x 10 per arm

Barbell shrugs
185lb x 10, 10, 10

Dumbbell lateral raise (burn)
12s x 40

======

Close hand push-ups
12, 7, 7

Dumbbell tricep extensions
25lb x 12, 12, 10 per arm

Cable tricep extensions
40lb x 10, 8, 7

Shoulders and traps

Another early morning session.

Seated barbell press
45lb x 10, 10
75lb x 6, 5, 4

Barbell shrug and hang cleans
100lb x 10, 10, 10

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

Dumbbell lateral raise (burn)
12s x 40

======

Close grip bench press
100lb x 9, 7, 5

EZ bar skull crushers
65lb x 9, 8, 7

Cable tricep extensions (burn)
30lb x 40