Day 20 – 01/23/2013
2 full scoops PREFIGHT this morning. I worked out only 9 hours earlier, so I knew that I would need the extra boost. Added 2 micro scoops of Agmatine, and dang it feels good … still!
Shoulders and Abs Day
Weight: Didn’t check today.
Location: Anytime Fitness
Length: 1 hour 45 minutes
– just a little bit of ballistic and static stretching
Intra: just H20
*this week, we are focusing on the 4-6 rep range with more weight than last week for the same lifts, again choosing a weight that we anticipate failure on the 4th set. Then, today, I did a drop set. I went to do a rest pause, and it wasn’t happening.
SET 1 – 155lbs x 6 reps (vid)
SET 2 – 165lbs x 6 reps (vid)
SET 3 – 175lbs x 6 reps
SET 4 – 175lbs x 6 reps, Drop Set, 135lbs x 3 reps
Here’s a video of the third set only. Just didn’t feel like doing much video work today I guess. I’ve been reading up more on the Push Press and it’s Olympic roots. I can see how their technique you could start to put up some BIG numbers. I ramped it up a lot from last week’s 115lbs.
I would love to embed these so that you don't have to click on it and go to Youtube, can someone tell me how in a PM?
Seated Arnold Presses
* this week, we are focusing on the 4-6 rep range with more weight than last week for the same lifts, again choosing a weight that we anticipate failure on the 4th set. Then, we add a short 15 second REST/PAUSE before attempting more reps to failure.
SET 1 – 55’s x 6 reps
SET 2 – 55’s x 6 reps
SET 3 – 55’s x6 reps
SET 4 – 55’s x 7 reps, REST/PAUSE, 55’s x 3 reps
Low Cable Cross Lateral Raises
*My left shoulder was so fatigued at this point...
SET 1 – 33lbs x 6 reps
SET 2 – 44lbs x 6 reps
SET 3 – 44lbs x 6 reps
SET 4 – 44lbs x 9 reps, REST/PAUSE, 44lbs x 4 reps
Dumbbell Side Raises
Rear Delts (we do them with a slight forward lean to really focus on the rear delt)
SET 1 – 25’s x 6 reps
SET 2 – 30’s x 6 reps
SET 3 – 30’s x 6 reps
SET 4 – 35’s x 7 reps, REST/PAUSE, 35’s x 4 reps
AB RIPPER X
*Only 314 of the 359 reps!