Shoulders, Triceps and Biceps + Squat Workout

Posted: September 30, 2014 in Uncategorized

Saturday, September 27, 2014 @ Power Pit

a1) DB Lateral Raise 10 @ 35, 15 @ 25, 20 @ 15lbs
a2) Plate Raise 10 @ 45, 15 @ 35, 20 @ 25lbs
a3) DB Shoulder Press 10 @ 35, 15 @ 25, 20 @ 15lbs
a4) BPA 10, 15, 20 reps

b1) Body Weight Extensions on Smith Machine 10, 15, 20 reps
b2) OH Plate Extension 10 @ 45, 15 @ 35, 20 @ 25lbs
b3) Push-ups 10, 15, 20 reps
b4) Band Pushdowns 10, 15, 20 reps

c1) DB Hammer Curls 10 @ 40, 15 @ 30, 20 @ 20lbs
c2) EZ Curl 10, 15, 20 reps
c3) Close Grip Lat Pulldown 10, 15, 20 reps
c4) Band Reverse Curl 10, 15, 20 reps

Tuesday, September 30, 2014 @ Guelph Football

Squat 5 @ 65, 75, 85% using 525 as working max.
2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 340, 5 @ 390, 5 @ 440, 5 @ 340 (paused) – all reps felt strong and moved pretty well.

TRX Row 3 x 10
SSB Reverse Lunge 3 x 10 @ SSB+80lbs
Stir the Pot 3 x 10
Banded KB Swing 3 x 10 @ 60lbs + black band

I need to get more sleep if I want to have better training sessions. I am pretty busy with work but just need more rest to be productive in the gym.

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