Blasted some shoulders!
11/5 - Shoulders/Forearms/Abs/Cardio (Bens Mass Gain Routine #1 - week #6)
DB Shoulder Press: warmups: 35x15, 45x15, … working sets: 75x11 (going for 10), 75x11 (going for 8), 80x6, 80x6 (did a drop set of 45x15 instead of rest pause because difficult lift to do this with no spot to help)
Hammer Shoulder Press: warmups: 45x15, 70x15 … working sets: 90(each arm)x10, 95x8, 105x6, 105x6 (did a drop set of 45x15 instead of rest pause because difficult lift to do this with no spot to help)
DB Side Raises: warmup: 30x15 … working sets: 50x10, 55x8, 60x6, 60x6 (rest pause (5-10 deep breaths) at end for 4 more reps)
Cable Front Raises: warmup: 7.5(each arm)x15 … working sets: 22.5x10, 24x8, 27.5x6, 27.5x6 (cage rack - both arms at once - neutral grip and lean forward with arms starting behind the body … hold pause at too for a second then slow negative)
Cable Rear Delt Flyes: 17.5x15x3 (cage rack) did single arm peck deck rear delt Flyes 100x15x3
Bent Over Rear Delt Flyes: working sets: 45x10, 50x8, 55x6, 55x6 (rest pause (5-10 deep breaths) at end for 5 more reps)
Seated DB Wrist Curls: 20x10x2
Seated DB Reverse Wrist Curls: 10x10x2
Decline Crunches: bwx25x3
Leg Raises: bwx20x3 (straight legs)
Cable Side Crunches: 70x15x3
Fasted Uphill Walk: 25 minutes .