Thursday, September 11, 2014

Lighte glutes + Back and Shoulder Workout

decided to do another week of Back and Shoulders instead Back and Chest. I might want just do more Back and Shoulders to train my shoulders a bit more in addition to Sunday's KB which mainly already shoulder centric for the most part.

For Thursdays, I could always just throw in 1-2 set of chest oriented workout such as Incline Chest Fly (with DB or the peck deck machine), or Hammer Incline Chest Press or even just the good old push ups.

I was going to try out that BB Squat for 20 reps but today wasn't the day I had the most pump so probably next time. It'll be interesting how much I could do. I might start off really light weight like 50-55lbs. I might try out with Back Squat just for testing. Maybe next Thursday I'll give it a try.

Mobility Warm Up

BB Hip Thrust (5 risers) / DB Bent Over Rear Delt Raise
135lbs x 30 - did 15-7-4-3/ 5lbs x 15
145x30 - did 15-10-5 /5x20
155 x 30- did 15-5-5-5 /5x20

Note: First set I might put my feet a bit too far so I felt more burn on my hammies. Last 2 sets were the best, as always. I managed to add more weight too.

BB Row / cable butt stuff
3x65lbs x10 / 3x15-20lbsx15@each (2xside hip abdct & 1 x back kick)

Wide Lat Pulldown (15 reps)
50lbsx 8--> 35lbs x 7
45lbsx 10 -->40lbs x5
40lbs x 12

Seated Cable Row (12-15 reps)/ Lying leg raise
27.5lbs x 12 / 12
27.5lbsx10-->20lbsx5 /15
20lbsx15 / 15

Seated DB Shoulder Press (palm facing front) -DB@each
3x15lbs x 12

BB Push Press
3x40lbs x 12

Elbow side Plank walk
2x20

Med ball overhead sit up (1 sec up -5sec down)
11lbs x 8

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