Workout - Monday, May 8, 2017 11:33 PM

  • Shoulders (7)
  • Back (1)
  • Abs (1)
  1. Upright Cable Row
  2. Machine Shoulder (Military) Press
  3. Dumbbell Side Lateral Raise
  4. Dumbbell Shrug
  5. Machine Lateral Raise
  6. Barbell Front Raise
  7. Cable External Rotation
  8. Machine Ab Crunch
Upright Cable Row
M5-8-174 sets
110 lb
10 Reps
150 lb
10 Reps
⭐PR170 lb
10 Reps
150 lb
10 Reps
Avg: 145Vol: 1450
PR: 100
Machine Shoulder (Military) Press
M5-8-177 sets
135 lb
5 Reps
135 lb
6 Reps
135 lb
7 Reps
90 lb
10 Reps
140 lb
10 Reps
160 lb
5 Reps
160 lb
5 Reps
Avg: 136.4Vol: 936
PR: 100
Isolateral shoulder press (behind neck)
Dumbbell Side Lateral Raise
M5-8-173 sets
40 lb
20 Reps
45 lb
20 Reps
50 lb
20 Reps
Avg: 45Vol: 900
PR: 35
Dumbbell Shrug
M5-8-173 sets
90 lb
10 Reps
95 lb
7 Reps
⭐PR100 lb
8 Reps
Avg: 95Vol: 792
PR: 75
Machine Lateral Raise
M5-8-173 sets
50 lb
10 Reps
90 lb
7 Reps
70 lb
7 Reps
Avg: 70Vol: 560
PR: 80
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
Barbell Front Raise
M5-8-173 sets
⭐PR60 lb
10 Reps
⭐PR80 lb
9 Reps
⭐PR90 lb
7 Reps
Avg: 76.7Vol: 664
PR: 50
3rd set terrible form
Cable External Rotation
M5-8-173 sets
⭐PR22.5 lb
10 Reps
⭐PR32.5 lb
7 Reps
27.5 lb
7 Reps
Avg: 27.5Vol: 220
PR: 30
Dual pulley machine?

2nd set bad form
Machine Ab Crunch
M5-8-172 sets
100 lb
10 Reps
120 lb
10 Reps
Avg: 110Vol: 1100
PR: 185