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Old 02-22-2011, 03:42 PM   #4
Szelago
44 yr bulk phase complete
Max Brawn
Points: 2,936, Level: 33 Points: 2,936, Level: 33 Points: 2,936, Level: 33
Activity: 2% Activity: 2% Activity: 2%
 
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Join Date: Feb 2011
Posts: 1,106
Training Exp: 1yr since coming back
Training Type: ARGH!!!
Fav Exercise: Leg Press
Fav Supp: Thank god for elastamine!
Reputation: 5338
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Default 2/10 Heavy Delts/Traps

Elbow let me play a little harder today. Still holding me back some. I think I am over the worst of it as long as I play it smart.

Seated Shoulder Press:
135 x 10, 10
225 x 10
275 x 5
295 x 4 (top 1/2)
315 x 5 (1/4's)
335 x 3 (1/4's)

DB Bent Laterals:
drop sets
30's x 10> 20's x 10
30's x 10> 20's x 10
30's x 10> 20's x 10

DB Side Laterals:
drop sets
30's x 10> 20's x 10
30's x 10> 20's x 6
30's x 10> 20's x 5

Rotator Windmills:
15's x 10, 10, 10, 10

Rotator Wipers:
4 sets 20

Cable Football Throws:
4 sets 20

HS Shrugs:
4P x 10, 10
6P x 10, 10,
8P x 10, 10
10P x 10
(maxed out)
The parallel grip on this machine does not torque the elbow and wrist as much as regular shrugs, but the dang machine maxes out at 10 plates!
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