TweetOK, today was like a day off in the gym after those ball-busting legs I have been doing. We went early so all my little old couples had to say hi etc... Old guys Rake has never noticed walked up and asked where we have been. Schedule change at work. We are virtually on vacation at this point. We work 7 days, 14 hrs a day from Mid Aug to April 1, then just random on call stuff. They work us around our WO schedule now. Today was great and I worked like a B****, just like my song.
Chest and Shoulders on Thursdays
I use the seat position low to work my shoulders more on the chest exercises and high on the shoulder exercises for a greater range of motion.
Back extensions 12x3
Bench Press 65x16 reps wide, 16 reps close and 16 reps reg grip.
Pullovers 35lbDumbell 16x2, 12x1
Shoulder shrugs 25lbs dumb bells 16x3
Fly machine 70x12x3 on chest, 40x12x3 on rear delts
Slant Board side to side crunches 35x3
Smith Machine bh shoulder presses 20 x12x3
HS Plated Wide Chest 90x12x3, 45lb plate on each side.
Body Maters Back , T Bar Row 25lb plate 12x3, (This piece of equipment is really hard for me. You stand up on the platform lay forward on the pad then reach down to take the y shaped bar off the rest. I have a hard time keeping my shoulders back; the whole thing is just so heavy and the range of motion is very specific.)
HS Ab Crunch 25x50x2
Decline bench press 65x12 reps wide, 12 reps close and 12 reps reg grip
HS Plated shoulder press 40x12x3, 20lbs each side
Hoist Bench Press 65x20x3
Ab crunches 200x2, 50 each side oblique
2 c coffee
½ c oatmeal w/ ½ tsp of raw local bee pollen
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout2 scoop Gold Standard whey shake w Almond milk / vitamins
¼ c Wasabi covered edamame (new snack I picked up yesterday. I’ll have to be careful they are like nuts, I don’t know when to stop)
F.I.S.T.’s baked Talapia, side, asparigus, spinach, sm salad.
1 scoop Xtreme Formulations, Lemon Cream Pie blended with ice and stivia
3+ liters water