19 April 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Close-Grip Lock Outs
-Bar X 20
-135 X 3
-185 X 3
-225 X 3
-275 X 3
-315 X 3
-365 X MISS

1-Arm Dumbbell Floor Press (L/R)
-110 X 5
-110 X 5
-110 X 5
-110 X 5
-110 X 5

Thick Bar Incline Skull Crushers
-110 X 8
-110 X 8
-110 X 6

Triceps Push-Downs
-150 X 10
-150 X 10
-150 X 10

Thick Bar Standing Biceps Curls
-120 X 8
-110 X 9
-90 X 12
-70 X 12

1-Arm Rolling Thunder Cable Biceps Curls (L/R)
-60 X 8
-60 X 8
-60 X 8
-50 X 6 (Reverse)
-50 X 6 (Reverse)

I have to start doing triceps push-downs on the lat pull-down - 150lbs is the stack, and I can hit lots of strict reps at that weight. 170-180lbs would be nice.

Goody