w1 – Shoulder

Activity: Weights
Training Partner: NA
Calories intake: 2900+
Exercise calories: 257

Session : weights 1-2 warmup sets @40% 1rm.

clean and press (40.0×8,50.0x8,55.0×8)
Dumbbell Bent Over Delt Raise (30.0×10,30.0x10,35.0×10)
Dumbbell Front Raise (30.0×10,30.0x10,30.0×10) (slow)
Standing Low Pulley Deltoid Raise (22.5×10,22.5×10,25.0x10)
Wide-Grip Lat Pulldown (62.5×10,70.0x10,70.0×10)(slow)
V Bar Pull Down (60.0×10,60.0x9,60.0×10)(slow)
Face pulls (50.0×10,50.0x10,50.0×10,50.0x10)
Dip (0.0×15,0.0x15,0.0×15)

* = Increases
~ = Decreases

DAMAGE:

NOTES: Not bad, Decided to give clean and press a go. So it took me a few goes to get it right getting it up from the floor. Started light and got to a comfortable weight. I think i might be able to try 60kg next time. Still trying some max tension stuff hence the lower load. But i will build that up as well.

Leave a Reply