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my playground

April 5, 2013 (Morning)

Exercise Type: Run

Comments:
5 today since my zhinz were still hurting. graveyard. sun. chill. MOCA. yeah.
biked another 20



went in with the intentions of setting my shoulders on fire.
4x10 w/ 40lbs, then a drop of 40-30-20. good improvement, feeling the power. next week should be 3x8 w/ 45lbs.
lateral raises. 4x10 w/ 25lbs. form was a little hard to keep on this one. i'll be working with 25lbs for a ways to come. until i can hold good form. i can see some insane striations in the mirror while doing this one. 2x12 w/ 20lbs came next, now the burn started. then did a NOS set of 20-15-12-10. essentially went til failure on each drop. shoulders burned by now. i was angry. so i started my watch to time my rest and proceeded to repeat the NOS set. now we're talkin. repeat this next week, add an extra set of 20lbs. try to stay seated for that, stand up towards the end to pump it out.
rear delts 3x15 w/ 20lbs, then cables w/7.5 since the other one was being used. possibly 3x12 w/ 22.5 next week.
front raises superset wheelbarrows. 3x10 and 3x15 w/ 100lbs, then 90 the third set. dunno if i felt it in the traps all that great today. i might try the other trap machine i found today next week.
shoulder press machine superset w/ front delt raises. 45lbs x 10 first set, 35lb plate. real tough. 40lbs was better for the next 3 sets. went down to 25lb plate the 3rd set. felt a weird sensation in the left elbow on the push. careful w/ that. do 45s next week. and 35lb plate