Friday, October 19, 2012

Purposefully Primitive Shoulders Week 1

-Front Barbell Press: 95x9, 105x7, 125x5, 145x3, 95x9
*Good weights, could bump up about 10lbs next week. But overall effective.

-Dumbbell Shoulder Press: 30x9, 35x7, 45x5, 55x3, 35x9
*Too easy, I should have bumped considerably after that first set but was unsure so I kept it modest. Certainly is going to be higher next go-round.

-Press Behind The Neck: 95x9, 105x7, 105x5, 115x3, 95x9
*Either due to the already fatigued shoulders or that this workout is just plain hard, I struggled with this and am happy with the weights.

-Side Lateral Raises: 20's x9, 25's x7, 35's x5, 40's x3, 20's x9
*I think I can start higher but increase in smaller increments, I think that'll give the best weight per set.

-Hanging Leg Raises / Twists: (Twists: 20/25/30/35/10) (HLR's: 9/7/5/3/9)
*Awesome, abs were certainly primed for more.

-GHD Sit-Up (on tire) / Saxon Side Bends: (GHD: 10/15/20/25/10) (Bends: 10/15/20/25/5) for 9/7/5/3/9 reps
*Feeling the fatigue and ready to finish them off.

-Janda Sit-Ups / One-Legged Janda Sit-Ups (reach to the raised leg): 35lbs for 9/7/5/3/9 reps
*Deep abs cramps and buring, my abs are toast...

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