Biceps and triceps

Alternating dumbbell curls, each side
25s x 10, 30s x 10, 10

Bench dips, feet elevated
20, 20, 16

Incline hammer curls
20s x 12, 12, 12

Seated French press
30lb x 10, 10, 10

Underhand lateral pull-downs (Bowflex)
200 x 12, 12, 12 (no way that was 200lb, but I used two 50 rods on each side)

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

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

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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

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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

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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

Seated dumbbell shoulder press
30s x 12, 9, 8

Dumbbell front raise, alternating
25s x 12, 12, 12 per arm

Dumbbell lateral raise (burn)
15s x 40

Seated French press25lb x 20, 15, 15

Dumbbell skullcrusher
25s x 10, 10, 8

Close grip push up
15, 14, 12

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 and triceps

Didn't have time to go to ABsolute Fitness today, but I still managed to have a decent session in Stonecroft's gym.

Dumbbell clean and press
30s x 5, 5
40s x 5, 5, 5

Close grip push ups
17, 13, 11

Seated dumbbell press, elbows to parallel
25s x 9, 9, 8

Seated French press
25lb x 15, 12, 12

Dumbbell front raise, alternating
20s x 12
25s x 12, 12

Dumbbell skullcrusher
25s x 10, 7, 8

Dumbbell lateral raise (burn)
15s x 40

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

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10 minutes on treadmill

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

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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

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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

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, 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

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

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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

Biceps and triceps

Alternating dumbbell curls
35s x 10, 10, 10

Bench dips, feet elevated
25, 20, 16

Incline dumbbell curls
25s x 12, 12, 10

One-arm preacher curls
25lb x 6, 7, 7
 
Seated French press
30lb x 10, 9, 10

Dumbbell 21s
20s x 1, 1, 1

Dumbbell skull crushers
25s x 10, 8, 8

Dumbbell one-arm tricep extensions
35lb x 12, 12, 11

Biceps and triceps

Pump!

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
25, 20, 15

Incline dumbbell curls
25s x 10, 12, 12

Dumbbell one-arm tricep extensions
35 x 10, 10, 9 per arm

Dumbbell 90 degree holds
25s x 30 seconds, 30, 30

Seated French press
25 x 15, 15, 12

Concentration curls
25s x 10, 10, 10

Dumbbell skullcrushers
25s x 10, 8, 8

Biceps, triceps and abs

40 push-ups (unbroken)

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
24, 19, 15

Incline dumbbell curls
25s x 12, 12, 10

Dumbbell one-arm tricep extensions
30lb x 12, 11, 10

Dumbbell 21s
20s x 1, 25s x 1, 1

Seated French press
30lb x 10, 9, 9

Concentration curls
25s x 10, 30s x 8, 9

Dumbbell skullcrushers
25s x 9, 8, 7

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Crunches; amrap 60 seconds with 60 seconds rest
35, 32, 27

Plank, feet elevated
3 x 30 seconds