15 August 2014
Shoulders-and-arms workout at the gym at work. Just to get some extra volume in.
Shoulder superset: standing BTN press + combo raises (10 reps) x 5 sets
BTN press weight x reps 135x5, 155x5, 165x5, 175x5, 135x5
Biceps superset: EZ bar preacher curls + DB concentration curls x 3 sets
Tricep superset: Smith machine incline bench JM presses + pushdowns x 4 sets
Watch John Meadows demonstrate JM press exercise here.
16 August 2014
Squat:
135x6, 225x4, 275x3, 315x3, 365x3, 405x3, 460x3 (belt and wraps), 500x3 (b+w)
Not bad.
Stiff-leg deadlifts up to 355 lbs. x 5
Front squats 5x5 - did these in the rack today, no Smith machine, might finally be getting the hang of them.
Leg curl 2s x 8
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