OK! biceps/ shoulders DONE!
Ez curls (bar 7kgish) weight not including the bar -
45kg(20 + 2.5kg plate a side) x8
Db curls - weight each hand
12kg's(1 12kg db in each hand) x12
Preacher curls - using the ez bar(7kg bar) - weight not including the bar
30kg(15kg plate a side) x12
20kg x20 (rested 10 seconds at 10 reps before getting the last 10 out)
the last 10 of each 20 rep set i was really concentrating on the stretch and squeeze.. it burned..
Smith military press - weight not including bar - no idea how much the bar weights so will call it 7kg -
20kg(10kg plate a side) x20
Machine shoulder press -
3 1/4 controlled neg and explosive positive.. was already quite fatigued at this point.. been a long day.. but no excuses
cable rear delt flyes - number is number on the cable plates e.g. 3,4 - 1 arm at a time
enjoy these, can really let your arm strtch back across your body and let the resistance stretch your rear delt and get a nice isolated contraction through the positive.
lateral raise - dbs - weight is db per hand -
20kg's x8 <drop set> 12kg's x8
front db raises - weight is db per hand -
18kg's x10 pain.
good workout still getting used to training in the evening but think im adapting well.. looking forward to killing every workout at 200% over the next 16 weeks.. determined I will lose some fat and gain some muscle and strength eating clean as possible.. want my usb cable to arrive so i can start putting pics/ vids up etc.. hurry up royal mail!