Wednesday
Back in the gym where I belong... ahhh now exhale. That's better. Onwards. I'll ease in over the next couple of sessions. Today was shoulders-n-arms. As per I warmed up with a light set of rotator cuff work with dumbbell.
Seated Press in Jones
bar x 8 reps, 50kg x 8 reps, 80kg x 6 reps, 90kg (with sleeves) x 4 hard shaky reps.
H/D/B/Curls
10kg@ x 12 reps, 20kg@ x 10 reps, 30kg@ x 8 reps - 15kg@ x 15 or so reps (wasn't counting just pumping)
s/s with
TPD (used double ratio pulley machine)
50kg x 12 reps, 80kg x 12 reps, stack 9105kg) x 12 reps - 60kg x 15 reps
F/W/Curls
12.5kg x 12 reps @, 22.5kg x 10 reps @, 32.5kg x 12 reps @ - 17.5kg x 15 reps L and 17 reps R.
Back in the gym where I belong... ahhh now exhale. That's better. Onwards. I'll ease in over the next couple of sessions. Today was shoulders-n-arms. As per I warmed up with a light set of rotator cuff work with dumbbell.
Seated Press in Jones
bar x 8 reps, 50kg x 8 reps, 80kg x 6 reps, 90kg (with sleeves) x 4 hard shaky reps.
H/D/B/Curls
10kg@ x 12 reps, 20kg@ x 10 reps, 30kg@ x 8 reps - 15kg@ x 15 or so reps (wasn't counting just pumping)
s/s with
TPD (used double ratio pulley machine)
50kg x 12 reps, 80kg x 12 reps, stack 9105kg) x 12 reps - 60kg x 15 reps
F/W/Curls
12.5kg x 12 reps @, 22.5kg x 10 reps @, 32.5kg x 12 reps @ - 17.5kg x 15 reps L and 17 reps R.
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