Well Well Well. it was my squat - shoulder day.
Started with
regular squat
135 x 10
185 x 10
225 x 10
275 x 10
305 x 10
Front squat with strap to hold
135 x 10 x3
185 x 10
225 x 10
Jumping Lunges
3 sets of 10
Hang Clean
135 x 10 x 5
Push Press
155 x 10 x 3
Barbell Overhead Press
135 x 10 x 3
Jumping hang Deadlift
155 x 10 x 3
Arnold Press
65 x 10 x 3
Alternate Dumbbell Shoulder Press ( left 5times while holding right arm up at 90' and alternate)
45 x 10 x 3 (left 5times, right 5times, left 5times, right 5times)
Dumbbell Front Raise
35 x 10
30 x 10
25 x 10
20 x 10
15 x 15
30 x 10
Dumbbell Lateral Raise
30 x 10
25 x 10
20 x 10
15 x 20
30 x 10
Laying down dumbbell reverse raise
15 x 15 x 5
Cable Press
enough weight to feel the resistance x 12 x 3
Today's session lasted about 1.5 hrs with break no more than a minute max.
the burn was ridiculous- and pump was quite nice as well.
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