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

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

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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 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

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

Chest and triceps

My shoulders and traps are sore as hell, following yesterday's first PT session with Ben.

Bench press - 110lb x 5, 5, 5; 115lb x 5, 4

Barbell incline press - 95lb x 8, 6, 6, 5

Dips - 12, 8, 7, 6

Incline dumbbell flies - 20lb x 100 (resting when needed)

EZ bar skull crushers - 50lb x 12, 10, 10, 9

Feet elevated parallette dips - 14, 13, 10, 7

Cable tricep extensions - 5 minute burn

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Abs

Chest and triceps

Happy Canada Day!

Bench press - 100lb x 12, 10, 7

Feet elevated push-ups - 11, 9, 8

Dips - 11, 7, 7

Cybex eagle flies - 70lb x 12; 75lb x 7; 70lb x 8

Chest press machine - 5 minute burn

EZ bar skull crushers - 50lb x 12, 9, 8

Parallette dips, feet elevated - 14, 10, 10

Cable tricep extensions - 5 minute burn

Chest and triceps

Bench press - 100lb x 12, 10, 8

Incline dumbbell bench press - 35lb x 11, 9, 8

Dips - 10, 8, 7

Decline dumbbell flies - 25lb x 12, 9, 9

Chest press machine @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 8; 50lb x 9, 9

Parallette dips, feet elevated - 11, 9, 8

Cable tricep extensions - 5 minute burn