Monday:
Concentrating a lot on RC exercises and getting some strength/flexibility back into the shoulders. So I'm keeping the weights really light at the moment and just doing a lot of reps.
RC exercises (4 different exercises).
5 sets x 10 reps.
Flat bench DB:
15Kg: 8 sets x 15 reps
Flat bench flies:
10kg: 8 sets x 15 reps
Incline DB:
15kg: 8 sets x 15 reps
Incline flies:
10kg: 8 sets x 12 reps
Bent over lateral raises:
5kg: 8 sets x 10 reps
Seated shoulder press:
10kg: 8 sets x 10 reps
15 mins rowing machine.
That was it for monday. Really really light weights, lots of sets, VERY strict form and just concentrating on feeling the muscles contract and letting the shoulder move as freely as possible.
Tuesday:
Again keeping weights light and reps up for the whole session.
Warm up with 5 sets of RC exercises (3 exercises) 10 reps.
DLs:
10x100
10x100
10x100
10x100
8x140
8x140
8x140
6x140
Powercleans:
6x60
6x60
6x60
6x60
6x60
6x60
6x60
Then I thought, why the heck not do some arm work! It's been a while since I did some. So again some light weights and supersets.
Seated EZ Bar // Seated concentration curls
8x27.5kg (wide grip) // 6x12kg
8x27.5kg (wide grip) // 6x12kg
8x27.5kg (wide grip) // 6x12kg
8x37.5kg (narrow grip) // 6x12kg
6x37.5kg (narrow grip) // 6x12kg
6x37.5kg (narrow grip) // 6x12kg
Seated over-head tricep extension (ez bar) // single arm over head tricep extension
10x27.5kg // 6x12kg
10x27.5kg // 6x12kg
10x27.5kg // 6x12kg
10x27.5kg // 6x12kg
10x27.5kg // 6x12kg
Cable tricep pull down:
8x100
8x100
8x100
7x100
6x100
15 mins row-machine.
That's basically what it's going to be like for the next few weeks maybe up to a month. My big numbers aren't going to be beaten by me for a while unfortunately. Ah well, c'est la vie! Might shed a bit of BF - still trying to keep the volume up, but with light weights you just need to concentrate so much more of the effort of doing more and more!
Concentrating a lot on RC exercises and getting some strength/flexibility back into the shoulders. So I'm keeping the weights really light at the moment and just doing a lot of reps.
RC exercises (4 different exercises).
5 sets x 10 reps.
Flat bench DB:
15Kg: 8 sets x 15 reps
Flat bench flies:
10kg: 8 sets x 15 reps
Incline DB:
15kg: 8 sets x 15 reps
Incline flies:
10kg: 8 sets x 12 reps
Bent over lateral raises:
5kg: 8 sets x 10 reps
Seated shoulder press:
10kg: 8 sets x 10 reps
15 mins rowing machine.
That was it for monday. Really really light weights, lots of sets, VERY strict form and just concentrating on feeling the muscles contract and letting the shoulder move as freely as possible.
Tuesday:
Again keeping weights light and reps up for the whole session.
Warm up with 5 sets of RC exercises (3 exercises) 10 reps.
DLs:
10x100
10x100
10x100
10x100
8x140
8x140
8x140
6x140
Powercleans:
6x60
6x60
6x60
6x60
6x60
6x60
6x60
Then I thought, why the heck not do some arm work! It's been a while since I did some. So again some light weights and supersets.
Seated EZ Bar // Seated concentration curls
8x27.5kg (wide grip) // 6x12kg
8x27.5kg (wide grip) // 6x12kg
8x27.5kg (wide grip) // 6x12kg
8x37.5kg (narrow grip) // 6x12kg
6x37.5kg (narrow grip) // 6x12kg
6x37.5kg (narrow grip) // 6x12kg
Seated over-head tricep extension (ez bar) // single arm over head tricep extension
10x27.5kg // 6x12kg
10x27.5kg // 6x12kg
10x27.5kg // 6x12kg
10x27.5kg // 6x12kg
10x27.5kg // 6x12kg
Cable tricep pull down:
8x100
8x100
8x100
7x100
6x100
15 mins row-machine.
That's basically what it's going to be like for the next few weeks maybe up to a month. My big numbers aren't going to be beaten by me for a while unfortunately. Ah well, c'est la vie! Might shed a bit of BF - still trying to keep the volume up, but with light weights you just need to concentrate so much more of the effort of doing more and more!