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35lb DB shrug/curl/Press x10
20lb side raise x10
10lb front raise x10
Not too sure on the side and front raises....it was awhile ago! I can barely remember hahaha
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PRESSES:
Bar 1/4 (quick up, 4 sec down) x10
Bar normal pace x10
Bar 4/1 (4 seconds up, quick down) x10
55lb x10
65lb x6
75lb x4
85lb x3
95lb x2
Bar x30, changing grip every 5.
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20lb DB side raise x10
10lb T x10
20lb bent side raise x10
10lb bent T x10
DB flat bench 30lb x5 / bent rows x5
DB inclined bench 20lb x10 / rows x10
15lb x10 / rows x10
10lb x12 / rows x12
25lb 1/4 flat bench x11
10lb slow press, squeeze at top x22
10lb chest flies, raise on cue x a lot (I lost count)
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[Bench dips x10, eccentric bench push ups x10,push ups on a frame x10, red band o.h. tri. ext. x10] 3x
Seated alt. bicep curls 15lb x10 ea arm
Double bicep curls 15lb x10
Double hammer curls 15lb x10
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I really enjoyed tonight. There was good energy flowing in the gym and it carried over to a good training night. The focus has definitely shifted to more of a body building aspect. Competition is being tossed around and so now posing has been thrown into the mix. I'm scared, nervous and excited all at once. But all that is for another post.
A minor victory for me is pressing a 35lb DB. That hasn't happened since I screwed up my shoulders with kettlebells last summer.
Another victory - the pushup challenge. After ending the night with my arms feeling like jello that had been set aflame, I wasn't sure I could do 22 declined push ups. But I gave it a shot, and I did it. So without further ado...the video....
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