Thursday, January 14, 2010

Shoulders, tri's and a jog

after legs yesterday I woke up with a knot in my groin... not guna set any records today on cardio.

Seated barbell shoulder press
225 1x6 then 135 1x12

DB side raises
30's 1x10
35's 1x8
40's 1x8

*supersetted with
Cable straight bar front raises - leaned against machine to take out any upper-body rocking
80 1x12
90 1x10
100 1x6

face pulls
140 1x12
130 1x12
120 1x12

*supersetted with
rope tricep pushdown
140 1x15
130 1x15
120 1x15

narrow grip bench
135 1x12
225 2x8

foam rolled quads, glute medius, IT band, adductors, groin, upper and lower back

5 minutes at 6.5mph
5 minutes at 6mph
3 minute walk at 3.5mph at 7% incline
7 minutes at 6mph
2 minute walk at 3mph at 9% incline

i felt bad for the treadmill, 233 was thudd'n on it

barbell shrugs
225 1x12
315 1x15

static stretched, straight leg stretches weren't too bad, but squat stretch made me feel my leg fatigue. good day, not great

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