Shoulder/Bi Day

[Citruscide]

Went into the gym after having a 2-day workout week last week... hit my shoulders fairly hard and then my biceps harder.

Shoulders

DB Hang Cleans 15lbs x 15reps x 4 sets

Lat Flies 20lbsx10, 25x10, 30x10

DB Military Presses 50x10, 65x10, 75x7, 85x3 -- Any heavier, and my shoulder starts hurting alot... but I think 85 is alot better seeing as how 3-4 months ago I was doing max 50's or so... maybe 60's

2 Sets Barbell Push Press -- 135x10, 155x4

Rear cable Flies x 3 Sets of 10

Also did Shrugs today, as I missed them last week -- Did them on the Standing Calf Raise Machine, w/Stack bringing the shoulders to my ears... my traps were sticking up about 1/2 inch higher than they usually with a pump... looks like I have a new trap exercise!

---
Biceps

Incline DB Curls -- 30x10, 40x10, 50x7
Barbell Curls -- 75x10, 105x8, 125x5
CrossBodyHammers - 45x10, 55x10,70x6
Reverse Barbell/DB SuperSet -- 80/30 x 10/10 for 2 sets

That was a wrap... tomorrow, Either Back/Tri or Chest... not sure yet.

C-ditty

 

[RusPA81]

Nice to see you back on the boards. Where the hell have you been?

 

[Citruscide]

I'm around Rus... -- been posting alot over at ChemicalMuscle -- trying to build their training board and it is coming along nicely!

Can't seem to stay away from my other home, though.

C-ditty

 

[Lord_Suston]

solid job, good to hear the shoulder is coming along nicely. I would try for a little more volume though, my shoulders really respond to 6-8 rep range maybe yours will too. drop the top end weigh a little a give it a try

 

[Citruscide]

solid job, good to hear the shoulder is coming along nicely. I would try for a little more volume though, my shoulders really respond to 6-8 rep range maybe yours will too. drop the top end weigh a little a give it a try

I hear you... I notice the 10-rep sets hit me hard too...

C-ditty

 

[PolishHammer1977]

I see we are building boulder shoulders. Nice man.

What do you mean when you say, "Any heavier and my starts hurting a lot. Also, where does the hurt come from? I think that is where the focus should be. Maybe I am crazy?

How did you like the push presses?

 

[Citruscide]

Liked the push presses a lot brother...

The hurting is more like my shoulder feeling like it is going to rip out of my socket... like the ligaments that are holding it are just going to snap.

C-ditty

 

[PolishHammer1977]

I think its time to make them as tight as possible.

 

[Citruscide]

I think its time to make them as tight as possible.

DB Cleans has definately helped out alot... I am also doing some other rotator and shoulder exercises that will help make them tighter... it is just a matter of time I suppose... no need to start throwing up 100's on millitary until I'm ready

C-ditty

 

[PolishHammer1977]

You are exactly right and that is what I was waiting to hear back from you dude. Nice.

 

[longarms]

Good job on the shoulder work. I'm even more impressed with the Bicep work. No wonder you got them guns!

 

[Prime Rib]

What all rotator excercises are you doing? I am trying to strengthen mine also. For now the only thing I am doing is "bye byes".


Josh