Last Friday Shoulder Session

[future]

Last Friday:

Preworkout: 2 scoops N2KTS, 4 GEAR, Skeletal Balm

High Angle Incline Press
135x20
225x10
275x5
310x3
345x3

Dumbell Upright Rows
65x10
70x10
75x10

Halbert Raises
30x20
30x20
30x16
30x13

Laterals
30x10
35x10
40x10
40x10

Seated Barbell Curls
95x10
95x10
95x10

Hammer Curls
60x10
65x10
70x10

PWO: 80 g of Whey To Build Muscle, 60 g carbs from fruit, 4 GEAR, 1 green apple, Skeletal Balm

 

[lookinfit75]

Future,
What are Halbert Raises?

 

[future]

There is a video posted here somewhere. Sorta like lying face down on a incline bench then doing front raises with dumbells.

 

[lookinfit75]

Last Friday:

Preworkout: 2 scoops N2KTS, 4 GEAR, Skeletal Balm

High Angle Incline Press
135x20
225x10
275x5
310x3
345x3

Dumbell Upright Rows
65x10
70x10
75x10

Halbert Raises
30x20
30x20
30x16
30x13

Laterals
30x10
35x10
40x10
40x10

Seated Barbell Curls
95x10
95x10
95x10

Hammer Curls
60x10
65x10
70x10

PWO: 80 g of Whey To Build Muscle, 60 g carbs from fruit, 4 GEAR, 1 green apple, Skeletal Balm

Thanks future man!
I got inspired by your post and busted a mean (for me) should/trap/bi workout haha.
Thanks for posting up and please keep it up. Between you and Alcz I might be pushing some new PR's real soon.

Last Nights Workout:



Seated Shoulder Presses:
-----------------------
135x15
185x15
225x3
Working Set
275x8
315x6

Drag/Cleans
-----------
95x10
135x10
155x8.5 (couldn't complete the "clean" portion of the move)

Dumbell Upright Row (first time with these guys)
-------------------
50x10
55x10
60x6 (shoulders were too full of blood to really achieve full ROM)

Nautilus Lateral Raise Machine:
------------------------------
Full stack (I am not sure what that weight is but I am sure it's over 250lbs)x15x3

Traps:

Shrugs:
------
135x20
225x15
315x12
405x10
500x9 (New PR for me)

Dumb Bell Shrugs:
----------------
125x15x2

Biceps

Incline Bench curls:
-------------------
35x10
40x8

Hammer curls:
------------
75x10
85x9
95x7

I can't really eat before I work out so I just had 60mgs of protein in the form of a shake along with a cup of coffee.

Post workout I went to a local Mexican restaurant and had 3/4 lbs of Carne Asada (charbroiled skirt steak/ Mex spices), a large bowl of pinto beans (not refried), and a cup of white rice. Then a went home and cooked up some Arroz Con Pollo (chicken and rice, Puerto Rican Style) and added about a large portion of Lentels to the mix which I ate about 3 hours after my post workout meal.

 

[future]

Nice!

I would say you are overdoing it with traps but most guys do. I think eventually this can lead to AC damage and rotator tears.

 

[lookinfit75]

Nice!

I would say you are overdoing it with traps but most guys do. I think eventually this can lead to AC damage and rotator tears.

I value your opinion so what would you suggest? This is actually the first time I have worked traps in a while so if I don't need to work them out better for me. That just means I can do something else to get yoked.

 

[pbhardbody]

hey future - i noticed that you did 4 shoulder exercises and 2 for biceps. is that pretty typical of your shoulder and bi routine? how often are you training shoulders and bis?
Is the "high angle incline press" on the hammer machine or do you do those in a smith or ?? and why do you do those over military press?

ok no more questions. haha

 

[timtim]

Nice!

I would say you are overdoing it with traps but most guys do. I think eventually this can lead to AC damage and rotator tears.

i agree. heavy trap lifting is overrated. slower, isometric contractions till near failure works.

 

[future]

I value your opinion so what would you suggest? This is actually the first time I have worked traps in a while so if I don't need to work them out better for me. That just means I can do something else to get yoked.

Judging from your avatar nothing needs to be replaced...just removed. Do some ab work and stretch.

Your shoulder girdle looks great and strong. If you need to do SOME trap work go for it but limit it.

 

[future]

hey future - i noticed that you did 4 shoulder exercises and 2 for biceps. is that pretty typical of your shoulder and bi routine? how often are you training shoulders and bis?
Is the "high angle incline press" on the hammer machine or do you do those in a smith or ?? and why do you do those over military press?

ok no more questions. haha

LOL thats ok...

I am really not focused on biceps directly but per most of the guys that tease me for using straps I do alot of back work that works my biceps. Normally my shoulder work right now is more rehab since I am still in a fair amount of pain doing...well...everything. I do high angle incline presses in rack or Smith or whatever. I cant actually do shoudler presses yet. Hurts way too much. I do alot now just to rehab myself.

 

[pbhardbody]

LOL thats ok...

I am really not focused on biceps directly but per most of the guys that tease me for using straps I do alot of back work that works my biceps. Normally my shoulder work right now is more rehab since I am still in a fair amount of pain doing...well...everything. I do high angle incline presses in rack or Smith or whatever. I cant actually do shoudler presses yet. Hurts way too much. I do alot now just to rehab myself.

ah you have a shoulder injury. gotcha. I train with a guy who had shoulder surgery so I know what you mean abt ROM limitations.

so you're doing seated bicep curls with 95 lb dumbbells and your boys are givin you a hard time cuz you have straps on huh? lol im sure we're on the same page when i say unless they're doing 95 lb dumbells, dont sweat em.

I use straps for dumbell curls too. My forearms give out before my biceps without straps and I like the extra reps I can get with the straps. Im sure I could do forearm work but they get hit alot on other exercises anyway.

I found that leg routine I was asking about. Im gonna give the squat series a try tomorrow night. I'll just go to 525 - 550 depending on how the 495 set feels.

Thanks for your help.

 

[the_alcatraz]

Simply put, Future is an inspiration.

 

[lookinfit75]

Judging from your avatar nothing needs to be replaced...just removed. Do some ab work and stretch.

Your shoulder girdle looks great and strong. If you need to do SOME trap work go for it but limit it.

Ok I'll lay off the heavy stuff. Truth be known, I was watching my Kevin Levrone workout DVD "Maryland Muscle Machine" and between the rediculous trap/shoulder workout on that DVD and your post I got a little carried away. I already have shoulder issues that I don't want to agravate so I'll lay off the heavy stuff.
Thanks for your input.