203 lbs.
Today my shoulder is killing me, but i wanted to do some chest anyhow. Now i'm having quite a lot of trouble picking up this beer with my left arm.
DE Bench:
8 x 135 (slow as warmup)
6 x 105 (50%)
6 x 105
6 x 125 (60%)
6 x 125
6 x 150 (70%... somewhere along in here my shoulder started protesting loudly)
6 x 150
Incline DB Bench:
8 x 60
8 x 70 (shoulder tweakin' a tad)
7 x 65 (Weight wasn't bad, but i failed cuz my shoulder was trying to dislocate itself to a place where i would stop doing that to it.)
BB Curls:
10 x 60
8 x 70
8 x 70
Reverse Grip Preachers:
10 x 36ish
10 x 46ish
8 x 56ish (hard)
8 x 56ish (even harder)
i started out doing DB curls, and the ol' left delt wasn't having any of that, so i switched to preachers. That pretty effectively took the delt support out. Felt pretty good.
Machine Flys:
Sat me down at the pec deck and just the thought of actually getting that weight to move on that delt made me start laughing.
Comments:
My left shoulder (trap, ant. delt, and most of the rotator cuff) hurts. It is, in fact, now armored like a tank. So in lieu of mixing vanilla protein with this otherwise tasty IPA, i figured what i really need is some carb replenishment. At least they were cranking a steady stream of unintelligible growler bands tonight. That helped me push through the screwdriver-in-the-joint kind of pain to the status-post-nervectomy sort. i'm gonna have another pint and feel sorry for myself now.
5 comments:
Damn, you're depressing. I'm buying you an ipod for your birthday.
You're doing a ton of volume for your DE work. Try doing something like 8 working sets of 2 with 50% to 60%. Don't take more than 45 secs to a minute rest between sets. Push both reps with 100% maximul effort on every set. Feel the love.
That's helpful. i got in to the gym last night and decided after a cursory shoulder swing not to go heavy. But i didn't know how many reps or sets to do with DE work. i read yer blog today and guessed i was doing it all wrong; just felt like a wuss pushing 105 lbs. i did give it 100%, but 100% was to speedy with my shoulder jacked. i can finally lift my arm straight out in front of me without pain. i woke up this morning a li'l worried.
On your ME days, you should try 6-10 sorta-working sets at 84%-92%. I find that this helps my upper dorsimus and my trapilogeezius muscles the best. I love feeling the love with this set in particular.
First off i gotta get around to getting me one o' them there trapilogeezius muscles.
lol
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