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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