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Thread: MISSLIFTY's DAILY JOURNAL
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05-04-2014, 06:25 AM #76
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05-04-2014, 06:37 AM #77
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Last edited by MISSLIFTY; 05-04-2014 at 06:37 AM.
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05-05-2014, 11:19 AM #78
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MONDAY 05 MAY 2014:
SHOULDERS:
FRONT DELTS: DB Seated Press: 6kg x 12 x 2, 10/16/20kg x 10, 22kg x 8, 28kg x 6 x 2, Drop Set: 28/22/16/12kg x 4.
HS ISO LAT Shoulder Press per side: 10/15/20/25kg x 10, 30/35kg x 7, 45seconds under tension 15kg x 3.
REAR DELTS: Bent over DB REV Flys: 6/10kg x 12, 16kg x 8 x 5, REV PEC DEC: 45seconds under tension 33 x 4.
SIDE DELT: HS Side Delt Machine: 45seconds under tension 7.5kg x 6.
QUADS LITE 1 minute rest: HS LEG PRESS: 120kg x 10 x 5, 45seconds under tension 80kg x 3.
image.jpgGLUTES: KICK BACK: 45seconds under tension x 25kg x 6. DONE.
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05-05-2014, 11:26 AM #79
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05-05-2014, 11:28 AM #80
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05-05-2014, 06:39 PM #81
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Last edited by MISSLIFTY; 05-05-2014 at 06:41 PM.
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05-05-2014, 11:53 PM #82
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TUESDAY 06 MAY 2014:
BACK:
HS ISO LAT PULLDOWN: 20kg x 12 x 2, 40/80/120kg x 8, 160kg x 4 x 4, 45seconds under tension 60kg x 3.
HS ISO HIGH ROW: 40/60/80kg x 8, 100kg x 6, 120kg x 4 x 4, 45seconds under tension 60kg x 3.
ONE ARM DB ROWS: 20/36/50kg x 6, 60kg x 4 x 3, 45seconds under tension 28kg x 3.
CHEST LITE: FLAT DB BRNCH try and ease pain on shoulder: (28kg x 5/20kg x 5) x 5 sets. CARDIO: 30kg SLED sprint/80kg SLED drag x 30metres x 6 rounds.
DONE.
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