Made it to Lifetime last night. Saw Johnny Hsiung doing work... MVP Dad life = working out on Friday nights.
Shoulders Bi's Tri's
3 sets of 21s with EZ curl bar - 35lbs, 45lbs, 45lbs
Tricep push downs on cable stack - 6 plates 30 reps, 8 plates 15 reps, 7 plates 15 reps, 7 plates 15 reps
Seated Dumbell shoulder press - 20 reps 20 lbs, 15 reps 25 lbs, 15 reps 25 lbs
standing alternating hammerhead curls - 16 reps 25 lbs, 10 reps 30 lbs, 10 reps 30 lbs
Dumbbell skullcrushers - 15 reps 20 lbs, 10 reps 25 lbs, 10 reps 25 lbs
Alternating lateral and front raises - 20 reps 10 lbs, 16 reps 15 lbs, 16 reps 15 lbs
standing cable curls (one hand) - arghh... didn't write down the weight but I did 15 reps, 10 reps, 10 reps
"military" pushups (elbows tucked to your sides to focus on triceps more) - 50 reps (couldn't do it all at once but stopped when I got to 50)
Upright rows with ex curl bar - 25 lbs 15 reps, 35 lbs 10 reps, 35 lbs 10 reps
Torso twist machine 110lbs 10 reps each side for 3 sets
alternating knees to chest, straight leg raises on the thing with the bosu ball - 16 reps for 3 sets
stretch and foam roller
I probably could have done more weight on some of these but my right rotator cuff was starting to hurt a little so I went for higher reps.
I'll probably take Saturday off as I just finished reffing at Sidwell Friends for a scrimmage tournament - 5x45 minute matches... My feet and back are killing me.