11th January 2019
I only trained once as I felt very tired at night and went to bed early. I opted for the recovery rather than getting sick. Here´s what I did.
Delts + Traps:
Deadstop smith presses
3 sets of 10 (rest/paused), 2.5 plates
Just like on chest, I ffel my tendinitis is as good as gone and I´m able to push heavier loads again. Soon 3 plates will fly up like nothing.
rear delt cable flies
3 sets of 20 (little momentum at the end)
I´m doing higher reps here as those make my rear delts grow the best. 10 reps id my minimum on rears. I go as high as 30 sometimes. This is one of the few muscles where higher reps actually do work.
side dumbbell raises
25,5kg x 8+3 cheated, stripset: 25,5 –> 20,5 –> 15, 10 reps each
side cable
10,5 kg 3 sests of 10
enjoy the negatives and the stretch at the bottom. You don´t get that stretch with dumbbells
DB shrugs – 3 sets to failure (150lbs)
supersetted with
Rope face pulls – 38kg x 15
100 reps of cable crunches (30kg, practice your ab/thigh shot)
