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

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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, 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

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Barbell wrist curls - 60lb x12, 11, 7

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

Wrist roller - 3 x 1

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

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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

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Barbell wrist curls
70lb x 12, 10, 6

Barbell static holds @ 160lb x 3

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

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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 and traps

Power clean and press - 95lb x 3, 3, 3, 3, 3

Seated dumbbell shoulder press - 30s x 10, 9, 8
Drop sets - 30s x 6; 20s x 6; 10s x 8

One arm bent over shoulder row - 45lb x 10, 10, 10, 9 per arm

Seated dumbbell shrugs/lateral raises - 15s x 12, 12, 12, 12

Alternating dumbbell upright rows - 30s x 12, 12, 12, 12

Barbell shrugs - 185lb x 10, 10, 10

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

Shoulders, traps and forearms

A quick Stonecroft workout before we took Madi to footie practice.

Dumbbell military press - 20lb x 2 - 14, 10, 8

Seated Arnold press - 20lb x 2 - 11, 9, 9

Dumbbell lateral raises - 15lb  x 2 - 14, 12, 11

Dumbbell vertical row - 35lb x 2 - 10, 10, 7

Dumbbell shrug - 40lb x 2 - 5 minute burn

Dumbbell wrist curls - 30lb x 12; 25lb x 10, 8

Rowing - 10 minutes

Shoulders, traps and forearms

Trained at Stonecroft's gym today, so I had to use the weights that were available rather than the usual ones at ABsolute Fitness.

Seated dumbbell military press @ 25lb x 2 - 10, 8, 7

Seated Arnold press @ 20lb x 2 - 12, 9, 9

Dumbbell lateral raises @ 15lb x 2 - 12, 12, 10

Shoulder press - 5 minute burn

Dumbbell vertical row @ 35lb x 2 - 12, 8, 8

Dumbbell shrug @ 35lb x 2 - 5 minute burn

Barbell wrist curls @ 35lb x 2 - 12, 9, 8

About to head off to Toronto to see this match at BMO Field this afternoon. Cher can't believe that they might actually play in rain. Bloody Canadians can't play sport unless they have a roof over their heads!