Friday, September 27, 2013

338

Shoulders, bi's, tri's

1) Row and Curl with Ez-Curl bar - 35 lbs 16 reps, 45 lbs 12 reps for 2 sets
2) close-grip skull crushers - barbell only (no additional weight) - 10 reps for 3 sets
3) lateral raises (machine) - 70 lbs 10 reps, 50 lbs 12 reps, 50 lbs 12 reps
4) seated hammer curls (alternating) - 25 lbs 15 reps, 30 lbs 10 reps, 30 lbs 10 reps
5) tricep push-downs - 7 plates 20 reps, 8 plates 15 reps, 8 plates 15 reps
6) shoulder press (machine) - 55 lbs each side 12 reps, 65 lbs 10 reps, 65 lbs 10 reps
7) standing curls palms up - 20 lbs 15 reps, 25 lbs 10 reps. 25 lbs 10 reps
8) alternating palm up, palm down tricep kickbacks (dumbbells) -  12.5 lbs 16 reps for 3 sets
9) seated rear deltoid flys (machine) - 85 lbs 10 reps for 3 sets
10) dumbbell curls to shoulder press (standing) - 20 lbs 12 reps for 3 sets
11) stretch

Rotator issue didn't flare up that much tonight except during the seated curls with 30 lb dumbbells.  

The tape job the podiatrist did on my right foot has been working really well for the past 24 hours.  At first it was a bit too tight so I loosened it a bit.  No heel pain at all !  Why didn't I do this earlier????


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