PreviousSun May 7Lower Chest, Upper Chest, LatsNextTue May 9Glutes, Quads, Upper Abs, Calves, Lower Abs

Mon May 8 2017 6:33 PM

  • Side Delts (2p, 1s)
  • Front Delts (2p)
  • Traps (2p)
  • Rear Delts (1p)
  • Upper Abs (1p)
  1. Barbell Front Raise
  2. Cable External Rotation
  3. Dumbbell Shrug
  4. Dumbbell Side Lateral Raise
  5. Machine Ab Crunch
  6. Machine Lateral Raise
  7. Machine Shoulder (Military) Press
  8. Upright Cable Row
Barbell Front Raise
M5-8-173 sets
60 lb
10
80 lb
9
90 lb
7
PR: 60 × 4 (28 days ago) [150%]
3rd set terrible form
Cable External Rotation
M5-8-173 sets
22.5 lb
10
32.5 lb
7
27.5 lb
7
PR: 30 × 10 (1122 days ago) [108%]
Dual pulley machine?

2nd set bad form
Dumbbell Shrug
M5-8-173 sets
90 lb
10
95 lb
7
100 lb
8
PR: 75 × 8 (585 days ago) [133%]
Dumbbell Side Lateral Raise
M5-8-173 sets
40 lb
20
45 lb
20
50 lb
20
PR: 35 × 12 (568 days ago) [143%]
Machine Ab Crunch
M5-8-172 sets
100 lb
10
120 lb
10
PR: 185 × 6 (212 days ago) [65%]
Machine Lateral Raise
M5-8-173 sets
50 lb
10
90 lb
7
70 lb
7
PR: 80 × 12 (976 days ago) [113%]
25 lb weight on each side for 1st set

2nd set terrible form

I look like I'm a clucking bird when I do this
Machine Shoulder (Military) Press
M5-8-177 sets
135 lb
5
135 lb
6
135 lb
7
90 lb
10
140 lb
10
160 lb
5
160 lb
5
PR: 100 × 6 (918 days ago) [160%]
Isolateral shoulder press (behind neck)
Upright Cable Row
M5-8-174 sets
110 lb
10
150 lb
10
170 lb
10
150 lb
10
PR: 100 × 12 (543 days ago) [170%]