Wednesday 4th August - 4/09/02 - Shoulders and Arms
More sleep = Good workout!
I even took a 1 hour nap beofre I went to the gym
Arms and shoulders are definitely coming way up!
Workout time - 1.25 hours
As per usual I start with light hang cleans and hang snatches
Clean Grip Hang Snatch
Rest between sets 2 mins
Interesting exercise - it works both pushing and pulling muscles!
I can feel it in my chest too, and in fact the entire body is used.
Single Arm Dumbell Leaning Press
Warmups - 4kgx6, 20lbsx6, 40lbsx6
3x4 70lbs Tempo 30X0 Rest 1.5mins between each side
3x5 for next workout
Clean Grip Upright Row to Sternum
warmup - 1x6 45lbs, 1x6 65lbs,
3x6 100lbs 20X0 Rest - see below
Up 5lbs next workout
I alternated these with the Tricep Extensions - 1.5 mins rest between each set of each exercise
Decline Dual Dumbell Tricep Extensions
5x5 45lbs Tempo 30X1 Rest - As above
I got all my sets and reps, but I changed my form on the last set and it felt much harder with greater stretch, so I'll stick with this weight next workout and switch to the new form.
Warmup 45x6, 65x6
3x5 85lbs Tempo 30X0 Rest - See below
Staying here till I can do 5x5
I alternated these with the toe raises - 1.5mins rest between each set of each exercise
Warmup - BW
3x10 30lb Barbell+5lbs Tempo 3121 Rest - See above
Up 2.5lbs next workout
Last edited by Blitzforce; 09-03-2002 at 11:26 PM.