Matt JansenMatt Jansen

Shoulder / Traps / Triceps

AM Weight: 255.4

I am training solo this week which for the style of training I am doing is a bit more of a challenge, I am depending on those last reps right now so on my own I am doing the best that I can. Brad Holt a good friend of mine is helping me out in the gym just being there for me and he has been a great asset to my training this year.

Seated Barbell Military Press (full sets including warm ups)
(working this movement back into rotation – I had not done it in a while so that is why I did a few extra warm up sets to get into the groove.)
Bar x 8
95 x 8
135 x 8
185 x 5
225 x 5
245 x 3
275 x 2
295 x 5.5 (ish) failed at top of 6

Arsenal Plate Loaded Machine
2pps x 8
3pps x 8
4pps x 4
4.5pps x 7 (all out set)

DB Lateral Raise
-5 rep acclimation sets up until working weight
70lb DB x 9.5 reps

Arsenal Standing Lateral Machine
Stack x 8 Full Reps + 8 Bottom half partial reps (not resting on my hips)

Reverse Pec Deck Fly
80 x 8
120 x 8
160 x 9 + 6 Partials (leaning my head into the pad here aiming to keep upper body as fixed as possible only using rear delts)

Incline Rear DB Fly
45 x 9 with my hands in a neutral grip then turn my hands into pronated grip and did 8 partials

DB Shrugs (DB at my sides not in front of me, holding each rep at the top)
80 x 8
110 x 8
150 x 10 (max set)

Barbell Shrug (Close grip maybe 6 inches between my hands)
working set at 315 x 10 with holds at the top

***with my shrugs I honestly am trying to really drive in on my heals and let my body go really relaxed for lack of better term (not sloppy) but I am really trying to pull as hard as I can with my traps rather than a momentum shrug.

Wide Grip Cable Straight bar Press down
Rest pause set after warm ups
230 x 8 – 4 – 3

D – Handle overhead extension
40 x 8 (quick touch warm up)
60 x 11

D Handle Press down – 1 drop set
90 x 8 – 70 x 6 – 50 x 5