Back and shoulders really…
+W indicates weight increase
+R indicates rep increase
+! indicates PR
* indicates warmup set
Deadlifts: 135×5*, 135×6, 145×6
Cable rear delt extensions: 5×8, 7.5×6x2
Arnold presses: 12×6x2, 15×6
Lat pulldowns: 70×8, 90×6x2
Medicine ball crunches: BWx12, BWx10, BWx9
Assisted dips: stage 11×7, stage 10×6x2
Notes:
1. Even though I have a max deadlift of 245×1, that was with horrible form and not nearly as strict as I could have been. It’s much harder now that I’m doing things correctly with an emphasis on my core.
2. I forgot to do military presses as this was a lunchtime workout.
3. I’m going to have to start doing direct arm work eventually. Kind of tired of having 13″ arms. Besides, when a gay guy asks for your stats, chances are he’s not talking about your quad sweep.
4. I hadn’t done lat pulldowns in ages. 70 was rather light, 90 seemed about right. Next time it will be 90/100 or thereabouts.
Upper body/chest work on Sunday. My LEAST favorite day.
