Had a somewhat irritating shoulder day, great workout but the start pissed me off.
10 minutes on the bike, burning up some calories, and then stretched out.
60 pound barbell, did front and reverse forearm curls, 40 times each.
Standing OHP:
135x10
185x5 (what the hell, this was heavy as hell)
155x10
165x8x2
This really upset me, I was going to go for 225, I dont know what was going on. I didnt wear the flat shoes, but I dont think that would have made that big of a difference.
Power Cleans:
165x10/8/8
Didnt put it on the ground, just working upper body.
Forearms: 65 on barbell preachers: 40 times
behind back: 40 times.
Giant set: Front barbell raises, standing lateral raises, bent over lateral raises.
45/20x10
55/25x10
55/30x10
45/20x15
rope cable upright rows:
30x15
50x15
80x10
50x15
Just wanted to wear that out
HS shoulder press:
2ppsx15
2pps25x12
3ppsx10 (struggled like a motherfucker to get it up, then the rest was easy)
1ppsx20
Front shrugs:
3ppsx15x3
back shrugs:
2ppsx15x2
Ab work: Pressdowns, hip raises, knee raises giant set
95x10x4 each side
15/15
95x10x3 each side
15/15
Oblique turns:
20 each side, then I did 15 where I would swivel in the middle of the up movement, and then 15 where I swiveled on the down.
back extension machine:
180x15x2
And done!
Sore as fuck in my shoulders, so I know I beat the shit out of them.