Standing S-bar Curls - 40 (20@60lbs, 20@40lbs)
Treadmill Sprints - 30 seconds (10 incline, 10 MPH)
Dips - 40 (body weight)
Treadmill Sprints - 30 seconds
Upright Cable Rows - 40 @ 40lbs
Treadmill Sprints - 30 seconds
Shoulder Chair Walks - 4 laps (forward up, backward back)
Treadmill Sprints - 30 seconds
Standing Dumbell Hammer Curls - 30 @ 25lbs
Bench Step-Ups - 40
Dips - 30
Bench Step-Ups - 40
Upright Cable Rows - 30 @ 40lbs
Bench Step-Ups - 40
Shoulder Chair Walks - 3 laps
Bench Step-Ups - 40
Cable Rope Curls - 20 @ 50lbs
Mountain Climbers - 40
Dips - 20
Mountain Climbers - 40
Upright Cable Rows - 20 @ 40lbs
Mountain Climbers - 40
Shoulder Chair Walks - 2 laps
Mountain Climbers - 40
Dumbell Hammer Curls - 10 @ 25lbs
Basketball Court Runs - 4 laps
Dips - 20
Basketball Court Runs - 4 laps
Upright Cable Rows - 10 @ 40lbs
Basketball Court Runs - 4 laps
Shoulder Chair Walks - 1 laps
Basketball Court Runs - 4 laps
Showing posts with label shoulders. Show all posts
Showing posts with label shoulders. Show all posts
Friday, March 12, 2010
Wednesday, May 7, 2008
After-work crowd
AYSO board meeting tonight. So, I have to get my strength training done before the 7:00p meeting. Hence, the only time available for me to get to Gold's is at 5:30p, right in the middle of the post-work rush. Not thrilled about this, but had to make it work.
Just as I suspected, the gym was packed. No worries. The plan was to get some chest work in and get out as quickly as possible. Slight delay... I ran into Alexis, who I haven't seen in a while. Had to chat her up for a bit. Found out she is still boxing, and just had ortho knee surgery. ouch! Also, saw Paul R. who I seem to be bumping into alot lately (saw him last week at the 5A city track meet at Tucson High). He said he got a 2-week pass to check out Gold's.
So, finally all the socialization is out of the way, and I can get down to business.
Workout:
Flat-bench Dumbell press 5 x 8 @ 65 lbs
Incline-bench Dumbell press 5 x 8 @ 50 lbs
Decline wide-grip-high-chest Benchpress 2 x 8 @ 135 lbs, 2 x 8 @ 155 lbs
Decline Benchpress 2 x 8 @ 135, 2 x 8 @ 185 lbs
Standing behind-head military press 2 x 5 @ 115 lbs
Standing to-chest military press 2 x 6 @ 95 lbs
Bench dips 3 x 20 @ bodyweight
You will notice that in addition to Chest, I threw a couple of compound upper chest/shoulder lifts in there as well. Compound movements FTW!
Completed the final progression right around 6:45p. Just in time to make my exit and head to the board meeting. Brought my Gatorade G2 and protein powder so I could whip up my post-workout shake and enjoy on the way.
Just as I suspected, the gym was packed. No worries. The plan was to get some chest work in and get out as quickly as possible. Slight delay... I ran into Alexis, who I haven't seen in a while. Had to chat her up for a bit. Found out she is still boxing, and just had ortho knee surgery. ouch! Also, saw Paul R. who I seem to be bumping into alot lately (saw him last week at the 5A city track meet at Tucson High). He said he got a 2-week pass to check out Gold's.
So, finally all the socialization is out of the way, and I can get down to business.
Workout:
Flat-bench Dumbell press 5 x 8 @ 65 lbs
Incline-bench Dumbell press 5 x 8 @ 50 lbs
Decline wide-grip-high-chest Benchpress 2 x 8 @ 135 lbs, 2 x 8 @ 155 lbs
Decline Benchpress 2 x 8 @ 135, 2 x 8 @ 185 lbs
Standing behind-head military press 2 x 5 @ 115 lbs
Standing to-chest military press 2 x 6 @ 95 lbs
Bench dips 3 x 20 @ bodyweight
You will notice that in addition to Chest, I threw a couple of compound upper chest/shoulder lifts in there as well. Compound movements FTW!
Completed the final progression right around 6:45p. Just in time to make my exit and head to the board meeting. Brought my Gatorade G2 and protein powder so I could whip up my post-workout shake and enjoy on the way.
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