As noted, time to start concentrating on more QUALITY of overall muscle now. Things are starting to look good, lost my goal of 3 lbs. in 3 weeks. I am right on schedule and things are looking pretty good. So, some of the weights are lighter today, due to a bit of a change up, and some exercises I haven't done in a while like underhand grip bent over rows. Wanted to REALLY feel these, and I did. Also pulldowns to the front and touch my chest, I always do them to the back. Very different feeling.
Back
Medium grip pulldowns (30 second static strip on last rep) supersetted with close grip underhand pulldowns(1 1/2 reps..where 1 1/2 reps is one rep)
Sets....110x12,110x10,100x10/70x10,70x10,70x10
Underhand grip bent over rows(static contraction of 30 seconds on last rep)
Sets....100x10,100x10,110x12,115x12(cheated myself a bit on weight, but now I know where to start next time)
Decline dumbbell pullovers(2 sets with dumbbells, 2 sets with curl bar)
Sets....35x12,35x12,55x12,75x10
Wide grip chins to failure(this didn't take long!! LOL..)
Sets....BWx6
Shoulders
Cable side laterals with static strip set each set of 20% approximately and hold for 30 seconds)
Sets....40x12,50x12,60x12(20,30,40 on holds)
Seated neutral front dumbbell raises
Sets....25x9,25x10,25x10,30x6
Bent over rear laterals
Sets...40x15,40x15,45x14
Dumbbell shrugs
Sets....85x20,90x20,95x12(static hold on last rep on each set to failure)
Great shoulder workout, working on quality of muscle, concentrating on delts today, next shoulder workout will be more of a mass workout with more compound movements.
Still having trouble typing this....
Back
Medium grip pulldowns (30 second static strip on last rep) supersetted with close grip underhand pulldowns(1 1/2 reps..where 1 1/2 reps is one rep)
Sets....110x12,110x10,100x10/70x10,70x10,70x10
Underhand grip bent over rows(static contraction of 30 seconds on last rep)
Sets....100x10,100x10,110x12,115x12(cheated myself a bit on weight, but now I know where to start next time)
Decline dumbbell pullovers(2 sets with dumbbells, 2 sets with curl bar)
Sets....35x12,35x12,55x12,75x10
Wide grip chins to failure(this didn't take long!! LOL..)
Sets....BWx6
Shoulders
Cable side laterals with static strip set each set of 20% approximately and hold for 30 seconds)
Sets....40x12,50x12,60x12(20,30,40 on holds)
Seated neutral front dumbbell raises
Sets....25x9,25x10,25x10,30x6
Bent over rear laterals
Sets...40x15,40x15,45x14
Dumbbell shrugs
Sets....85x20,90x20,95x12(static hold on last rep on each set to failure)
Great shoulder workout, working on quality of muscle, concentrating on delts today, next shoulder workout will be more of a mass workout with more compound movements.
Still having trouble typing this....
Comments
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Forgot to note...along with the quality of muscle I am working for, I am also concerned with certain rep ranges, so weights may be a bit lower for me to reach these important ranges at this time.
bb1fit
2003/12/22