SHOULDERS & TRAPS Standing Barbell Press: 120/8...120/7 Standing Dumbbell Press: 50/10...50/8 Barbell Shrugs: 225/20...245/20 Barbell Upright Rows: 95/6...95/6 This was the exact routine I used to build my cannonball delts back in the old days. I'm tossing the side laterals out in the garbage and bringing on the presses and rows! I haven't done barbell upright rows in many many years. Wow, what a delt and trap killer. TRAIN HARD, LIFT HEAVY & EAT !!!
Tue. 5/9/17 3x30 Dips 3x12 Lat Pulldowns 3x12 Seated Rows 3x12 Shoulder Press 3x12 Rear Delt Flyes 3x30 Calf Raises
Thanks bro, he's kicking my butt but it's working. I feel better, my pants are looser, shirts are tighter. It's well worth the time and money
CHEST & TRICEPS Weighted Dips: 70/8...70/7 Weighted Dips: 35/11...35/10 Triceps Dips (feet on bench): 25/25...25/20 Perfect Push Ups: 15 Another all CKC workout today. I haven't done triceps dips in forever. They felt great. Looking forward to doing them again in a few days !!!
Squats Standing Overhead BB Press Standing Overhead DB Press Overhead Plate Lifts Cable Face Pulls Shrugs Farmers Walk Good workout, but leaving the gym I tripped and twisted my knee. I hope it isnt anything too serious. No pain and swelling yet, just a slight feathery feel... :/
Thank you sir. It isn't feeling bad now, but I will see how it does in the morning. At a minimum, I will lay off legs and squats for a bit.
1000 meter row with a 2 minute rest then 500 meter row trying to set personal best...I did Dumbbell row Tension rope pull Dumbbell squat 5 minute all out Airdyne
Thu. 5 /11/17 3x12 Chest Press 3x12 Decline Chest 3x12 Pectoral Flyes 3x12 Seated Dips 3x12 Tricep Kickbacks 3x30 Seated Calf Raises
I was going to rest my knee today, but sat on my bike for 10 minutes to loosen up. It didn't hurt at all, but I just felt weak, some of which could have easily been from squatting yesterday. Unfortunately, I think I may have to take a little bit of time off to make sure I am 100% before I go back to the gym.
Bench Press Incline DB Press Cable Flies Cable Wood Choppers Lat Pull Down Overhead Plate Lift Farmer Walk Was going to take another rest day, but was feeling angry at myself for not going and went. Glad I did.
Squats (ATG Pause) DB Curls Hammer Curls Cable Curls Triceps Push Down Triceps Pull Down Farmer Walk My knee was feeling better so I did some light butt to the ground pause squats to loosen up. Feeling good. The Farmers Walk is really helping improve my grip strength. I would like to move up to 100lb DB soon, but have made some progress. (75lb today)