Sunday, 5/10/07

Vertical push-pull, calves, abs

assisted pullups
5x5 ~ 52 lbs assistance

Hammer high rows (I'd never done these before and I loved them!)
3x8 ~ 60 lbs per side

bent over side laterals
3x10 ~ 22.5 lbs dbs

arnold press
4x5 ~ 25 lbs dbs
1x5 ~ 27.5 lbs dbs

standing db side laterals
3x8 ~ 20 lbs dbs

standing calf raises
3x8 ~ 150 lbs

Kneeling crunch
3x8 ~ 100 lbs


Okay, I totally remembered why I gave up standing calf raises several years ago. I can't get enough weight on it to work my calves without totally killing my shoulders. I suffered through my 3 sets yesterday with pain in my shoulders, even though I could have added more weight. Not 10 minutes after I finished them, I had broken blood vessels all over the tops of my shoulders and they're bruised this morning. So, I'm switching back to calf raises on the leg press machine. (I'm already doing seated calf raises on my other calf day.)