SHOULDEROSITY
Cakester came down to the rat-hole tonight and trained with me. Always nice having another bro who actually walks the walk come train. Needless to say, the beatings ensued and were brutal at best.
BB Military Press
**The rat-hole doesn't have a Mil Press so I put a chair in the squat rack...can't drive thru the heels, it's a bitch to push.
Bar x 20
135 x 20
225 x 7
225 x 6+1
225 x 7
135 x 18
DB Lat Raise
25 x 20
50 x 12
50 x 12
50 x 12
50 x 10 -drop- 35 x 10 -drop- 25 x 12 drop 15 x 10
Rear Delt Fly
*lying face down on incline bench
30 x 15
40 x 12
40 x 10
40 x 10 -drop- 30 x 10 -drop- 20 x 10
Front DB Raise
40 x 10
40 x 10
40 x 10
40 x 10 -drop- 25 x 10
Face Pulls w/ Rope on cable
100 x 15, slow neg on last rep
120 x 15, slow neg on last rep
120 x 15, slow neg on last rep
150 x 10 -drop- 120 x10 -drop- 90 x10 -drop- 50 x 10, squeeze & slow neg on each rep @ 50lbs
DONE