Goodmorning everyone! I hope you are all having a great morning and are sizing up to have an awesome day 🙂 I feel like I have been up for so long and today really hasn’t even begun LOL. Anyways, I just got back from my shoulder workout. I really like hitting shoulders because I feel that it is my lagging point. This week happened to be week 3 on my 5/3/1 which is my heavy cycle and week 4 on my shortcut to size which is also the heavy cycle so I knew I was in for a
handful shoulder ful.
Week 3 5/3/1 Military Press: Training weight 145
75% 5 Reps 110
85% 3 Reps 125
95% 1+ 135 (2reps)
SHortcut to Size 3 sets 3-5 rep range
DB Shoulder Press. I substitute this with seated Military press today because I didn’t have a spotter. I had never done seated barbell military press before.
95 LB. 115 LB. 135 LB.
DB Lateral Raises:
35. 40. 45 <barely lifted it LOL
One Arm Cable Front Raises:
50 Pin. 40 Pin. 40 Pin.
High Cable Rear Delt Flyes:
50 Pin. 60 Pin. 60 Pin.
HANDSTAND PUSHUPS! Finally got the courage to bang these out! I was able to do 3 sets of 3 🙂
Shrugs Barbell 200 (10 reps) superset 50LB DB (10 reps) x3 sets
I just took this picture to emphasis on the point that you really need to plan out your foundation of attack before your workout. I write down the exact exercises and sets I will be doing before I go to the gym as well as the weight I performed with in the previous workout so I can try to beat that number. This will help you in so many ways. It will allow you to really dial in a focus on what your doing for the day, optimize your time while in the gym, and help you progress. I highly suggest if you don’t already do so to write down your workouts before you enter the gym!
It’s time for me to go crush some breakfast! Go have a great day everyone! We’re heading to the top 🙂