Shoulders, traps and forearms

Power cleans
5 x 45lb
5 x 65lb
3 x 75lb
3 x 85lb
2 x 100lb
2 x 115lb
1 x 130lb
1 x 135lb
1 x 145lb (F)
1 x 140lb (F)

Seated Arnold press - 30s x 9, 8, 7

One arm bent over shoulder row
45lb x 10, 10, 10; 47lb x 10

Supersets
Dumbbell upright rows - 20s x 12, 12, 12
Machine shoulder press - 50lb x 12, 40lb x 12, 35lb x 12

Barbell holds - 135lb

Wrist roller

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

Upper body and Conditioning

Not a fellow resident

Time ran away from me this morning, as I'm still getting used to living a bit further away from the downtown core, thus taking longer to get around town. Consequently, I couldn't make it to ABsolute Fitness and had to settle for a workout in the Stonecroft gym. I don't think I'll be doing that too often.

Supersets

Seated shoulder press @ 25s - 14, 10, 10, 7, 8
Upright dumbbell rows @ 25s - 14, 11, 10, 8, 8

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Push presses @ 25s - 20, 18, 14, 14, 14
Push ups - 12, 8, 7, 6, 7

I thought the heaviest dumbbells in the gym were 50lb, which would have given me a significant challenge, but I was mistaken: they only go up to 25lb! My shoulders started to burn during the routines above, but - as is apparent from the high rep numbers - it took a long time to get there!

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2km on Concept 2 rowing machine @ 8 resistance
Time = 11:02

There were a couple of much older people in the gym while I was training, and they kept giving me funny looks while I was rowing. I don't think they've ever seen someone sweating and grunting in there before! When I stepped off the machine, I nearly keeled over when both my hamstrings started to cramp up. That wouldn't have impressed the neighbours.