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Old 08-15-2012, 03:34 PM   #130
Hazzard
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12/08/12

Barbell Row
Warm-Up
110x8x4 sets

Power Shrug
Warm-Up
220x3
270x3
300x3
320x3
340x3ish - straps loosened
350x5
200x30 (strict shrugs)

Beasting.

Smith-Machine Behind The Back Strict Shrugs
20x15
60x15
100x15
140x10x3 sets

Kinda guessing the bar weights 20kg.

Close-Grip Cable Row
70x12
100x12
110x8
100x12
115x6

Lat. Pull-Down
60x12x4 sets

13/08/12

Bench Press
Warm-Up
110x3
120x1
130x1
140x1

Yeeeeeeeeah. Today I just kinda thought, '**** it' and to go for it. Didn't really feel that hard, perhaps a little heavy inside my shoulder and it felt a little sore, but nothing particularly bad.

Lateral Raise
12.5(per side)x14
12.5x12
12.5x12
12.5x12
12.5x10

Front Raise
10x10
8x15
8x15

Bored of raises.

Cable Pull-Down
35x10
35x8
35x8
35x8>20x10

Did a second session of shoulder rehab work:

Front raise to full flexion - 4kg x15x3
Cable internal rotation - 2+1.25kg x15x3
Pec deck rear delt flyes - 30 x15x3
Scarecrow (face pull to external rotation) - 10 x15x3
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