w5 deload with back and shoulder

Activity: Weights
Training Partner: NA
Calories intake:   2900
Calories burned : 3072
Exercise calories: 450ish

2013-01-20 bfm

2013-01-20 mets

Barbell Deadlift

Set 1: 80.0×12
Set 2: 100.0×10
Set 3: 100.0×10
Set 4: 100.0×10
Set 5: 100.0×10

Clean

Set 1: 60.0×5 (form work perfecting catch for higher weights)
Set 2: 60.0×5
Set 3: 60.0×5

Barbell Reverse Grip Bent Over Row

Set 1: 60.0×12
Set 2: 60.0×15
Set 3: 60.0×12

Dumbbell Lateral Raise

Set 1: 35.0×10
Set 2: 35.0×10
Set 3: 35.0×10
Set 4: 16.0×12 (tut) big pumps
Set 5: 16.0×12

Straight Arm Push Down

Set 1: 35.0×20 (tut slow reps)
Set 2: 35.0×20
Set 3: 35.0×20

Bent Over Low Pulley Side Lateral

Set 1: 10.0×20 (tut)
Set 2: 15.0×20
Set 3: 15.0×20

Cable Triceps Pushdown

Set 1: 70.0×10
Set 2: 80.0×10
Set 3: 85.0×8 (weird i got a cramp in my ankle lol)

Damage: None

NOTES: Deload week. Getting major pump in the delts to that’s good. I am trying to focus on delts and tri’s for hypertrophy over the next few weeks to bring them up into proportion.  Not much to really say about todays session. But longer than normal as someone was asking me for advice on stair running . HAHA. I also rode my bike to gym. Which i forgot after my session. That feel when you relise you had a good session… then you have to ride all the way home.

 

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