Fri, Sep-24-04, 15:14
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New Member
Posts: 10
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Plan: Power Protein
Stats: 238/208/190
BF:
Progress:
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Over the last 5 workouts I have established the bench marks to go for 4-6 reps to failure for large muscle groups and 6-8 reps for Dead Lifts, Calfs and abs.
I have pasted bellow last weeks Shoulder\Trap workout and entered todays Shoulder\Trap workout for comparison. I have been able to increase the weight and/or reps for every exercise except latteral raises, UGH, couldn't get the 35 lbs dumbbells up to shoulder level and went back to 30 lbs.
Shoulders & Traps - Wed 9/15 Time 34 min. (reps/lbs)
Warm-up: Nautilus Press - 12/40 10/40 6/60 3/70 1/80
Military Barbell Press - 10/45 4/65 4/65
Seated Dumbbell Press - 10/30 6/35
Standing Side Lateral Dumbbell Raises - 8/25 6/30
Barbell Shrugs - 10/95 6/145
Upright Barbell Rows - 8/50 6/60
Shoulders & Traps - Wed 9/24 Time 40 min. (reps/lbs)
Warm-up: Nautilus Press - 12/40 12/50 8/70 6/80 4/100
Military Barbell Press - 4/70 5/70 5/70
Seated Dumbbell Press - 5/40 5/40
Standing Side Lateral Dumbbell Raises - 4/35 6/30
Barbell Shrugs - 6/165 6/165
Upright Barbell Rows - 6/70 6/70
Age: 54 Ht: 6'1" Wt for week: 209-211 lbs
RHR: 54 BP: 120/80
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