B
Bomb10shell
TID Lady Member
- Aug 30, 2022
- 89
- 99
Shoulders N a lil bit o Back
DB Seated Shoulder Press 5x12,10,8,6,6 HEAVY
20X15
25X12
25X10
30X7
30X5,2
+5# / +2 reps
Bent Over Single Arm DB Fly 4X10 slow n controlled
15X10
15X10
15X10
20X8,2
+5# / same reps, less rest pause
DB Lat Raise 6x12
10X12
15X12
15X12
15X12
15X12
20X7,3,1,1
+5# on the final / same reps, less rest/pause
DB Front Raise 5x15,15,12,12,12
10X15
10X8,4,3
10X6,4,2
10X8,4
10X9,3
Still taking it easy on these, going slow and pausing weight at the top.
Cable Upright Row SS Face Pull 3x10
100x10 / 150x10
100x10 / 150x10
120x10 / 150x10
Row: Up #10, less rest pause, tenth rep on final set was a fight.
Face pull: maxed stack, but no rest/pause today. Might need to start doing these on a lat Pulldown instead.
Wide Grip D Bar Pulldown 4x15,12,12,10
100x15
100x12,3
100x12,2,1
110x10
Down 10#, but less rest/pause and +5 reps
Cable Kneeling Crunch 3x??
100x25
150x20
150x20
It's been a lot of months since I've done these, I'm up 50# and a ton of reps from last time, and maxed the stack.
Banded Abduction 4x25
Medium band x25x4
Bump to heavy band next time.
Testing out a couple of WPD poses today. I'm not so good at them lol
DB Seated Shoulder Press 5x12,10,8,6,6 HEAVY
20X15
25X12
25X10
30X7
30X5,2
+5# / +2 reps
Bent Over Single Arm DB Fly 4X10 slow n controlled
15X10
15X10
15X10
20X8,2
+5# / same reps, less rest pause
DB Lat Raise 6x12
10X12
15X12
15X12
15X12
15X12
20X7,3,1,1
+5# on the final / same reps, less rest/pause
DB Front Raise 5x15,15,12,12,12
10X15
10X8,4,3
10X6,4,2
10X8,4
10X9,3
Still taking it easy on these, going slow and pausing weight at the top.
Cable Upright Row SS Face Pull 3x10
100x10 / 150x10
100x10 / 150x10
120x10 / 150x10
Row: Up #10, less rest pause, tenth rep on final set was a fight.
Face pull: maxed stack, but no rest/pause today. Might need to start doing these on a lat Pulldown instead.
Wide Grip D Bar Pulldown 4x15,12,12,10
100x15
100x12,3
100x12,2,1
110x10
Down 10#, but less rest/pause and +5 reps
Cable Kneeling Crunch 3x??
100x25
150x20
150x20
It's been a lot of months since I've done these, I'm up 50# and a ton of reps from last time, and maxed the stack.
Banded Abduction 4x25
Medium band x25x4
Bump to heavy band next time.
Testing out a couple of WPD poses today. I'm not so good at them lol