28/1/13
shoulders & traps
Rotator cuff warm up
2 x 8 2.5kg plates
DB press ( last set to failure)
4 x 6 @ 22, 28, 32, 36 (kg)
side lateral raise ( super set with front raise) seated
12kg DB
3 x 6 ( last set to failure)
Read seated cable pulls ( with rope pulled to chin ) don't know name of exercise,,
3 x 6 @ 11, 18 , 34 ( last set failure )
traps
DB SHURG ( super set ) heavy then light,, really slow 1st then fast tempo,
8@20kg + 20@20 kg
8@34kg + 14@22kg
6@40kg + 10@22kg
UPRIGHT ROWS (close grip)
10,10,7 @ 35kg
Done quick shift hometime
Ohh and that was last monday sessions , start logging workout again tomorrow so i will post up for use to get tore into me and keep me on the straight and narrow