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Sunday, August 17, 2014


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


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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