Quote:
Originally Posted by PeteSB75
I don't know about you, but I see far too many guys in the gym who don't do real leg routines. Half squats, never a deadlift to be found, all the focus on the upper body. I always wonder if they realize how much they are impeding muscle growth everywhere else by not growing the largest testosterone producers in the body.
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Word, brutha.
Shoulders/Bis/Traps Day today
DB presses: 3 x 5 @ 45
Smith presses (seated): 3 x 5-6 @ 100
Cable rear delt raises: 10 @ 20/side, 6 @ 25/side, 9 @ 20/side
Zemekone rear delt raises: 10 @ 45, 7 @ 55, 10 @ 45, 8 @ 45
Cable EZ bar curls: 3 x 10,9,8 @ 80
One-arm cable curls: 3 x 5,6,5 @ 30 (superset with the EZ curls with no rest)
DB shrugs: 10 @ 55, 10 @ 65, 9 @ 65
BB shrugs: 3 x 10 @ 180
While last Friday was my first day trying shoulders since November, today was the first day really hitting them as hard as I could. My press numbers are close to what they used to be. My rear delts, though, have suffered something fierce. Granted, I was doing my rear delt exercises with as close to strict form as I could muster (even consulted the Arnold book before going in); regardless, the numbers are not at all where I should be if I want to be improving my bench or ever be doing pull-ups.
Also, I decided on a 30ish day goal for myself: 185 1RM on the flat bench. I want to do this on my birthday (April 29th). Frank and Dave: if either of you has advice or a program to offer, please hook a bruddah up.
Okay ... enough rambling from me. My body is wrecked after this week and I'm looking forward to the rest over the weekend. After a week of using NanoVapor, I'm not sure what to think. I never noticed the rush I got from WF. That said, I had one of the most intense weeks in the gym in a long time. So I'm still torn....