Got to the gym, sat down and almost didn't get back up. Until our friend, Frankie, walked in. I turned to him and said, "train with me." More of a demand but I needed someone to keep me accountable. And here we are. Worked on our shoulder boulders and fit chick things.
Shoulders
Cable Laterals 3x12
BB Standing shoulder Press 4x8-10, drop set the last set
Straight bar Front Raise 4x12
superset with
Cable Upright rows 4x15
Shoulder Press machine3x10, rest/pause the last set (rest pause means do 10 reps, rest 10-15 sec, do another 6-10 reps, rest another 10-15 seconds, and finish with another 6-10 reps)
Heavy Side lateral PARTIALS 4x12-20, keep tension on the delts. These are done only partial range since heavy, so don't worry about full ROM
Cable Rear flyes or reverse pec deck 3x12 with a 1 sec hold on each rep
[youtube=https://www.youtube.com/watch?v=KN0vCgxWfW4]
I remixed this training day just so I can push myself and Frankie. For the BB Standing Shoulder presses, I had us drop set until there was no weight on the bar for an AMRAP. Frankie didn't realize how heavy and unloaded bar can be. Drop sets are an old trick in the book when it comes to bodybuilding. By continuing the set with less and less weight, you're utilizing a wider spectrum of muscle fibers. As muscle fatigues, new ones start to get to work.
Let's get to work...