Delts
W/ a bit of arms
1/18/19
Barbell military press – seated
135x 6
135x 4
I feel like (mentally) I should be pressing more than that
Rear delt pec dec fly
Sets of 12 increasing weight on each until I reached my first working set where I failed at 10 reps + bottom partials
Set 2: maintain weight as set 1 and turn into a double drop set
Seated single arm dB press
65×6 almost 7
60×7
DB lateral raises – standing
25’s x 12-15 ish
30’s x drop 20’s, 15’s
Smith machine upright row
“135” x 8
“135” x 6 + 2 drops
Standing behind the back single arm cable lateral raise
1 set starting w/ 20 reps and alternating arms for a few rounds until I failed at 8 reps
Rope press down
Worked up to 1 set of 12 ish reps
Machine dips
1 heavy rest pause set x 7, 4, 2
Lying scull crusher
2 sets 13 & 10 reps
Machine preacher curl
3 sets increasing weight each 15-10 range + partials
