Shoulders and Triceps – Dec 7
We had a wedding out of town this weekend combined with weather reports that they were expecting up to 16 inches of snow so I had this feeling I was not going to be able to get my normal training in so I jumped ahead and trained Shoulders and Triceps together if any day needs to be combined it will be my arm day paired with my larger body parts so that is what I did today.
Standing Barbell Press
225 x 7 (I slipped on the 7th rep in terms of not being 100% locked in through my glutes so I was not happy with how this set went, I went to failure but I felt like if I was properly set I could have gotten 8 rather than making the 7th rep so hard)
225 x 6 – VERY VERY hard set my body was shaking the last rep
Seated Arsenal Press
4pps x 6
3pps x 8 (20 second eccentric on last rep)
Seated Dip machine
7pps x 10
7ppx x 8
Reverse Pec Deck
110 x 10
130 x 10
160 x 8
(when I do rear delts as of late all I am trying to do is contract the rear delt and not explosively move the weight, its such a small muscle I feel we have to be very precise with the movement to get the most out of it)
Seated Machine French Press
stack x max reps x 3 sets
Standing Lateral Raise
100 x 10
120 x 10
140 x 8 + 5 Partials
