Weightlifting/ Workout

[OrionStang]

that's about what I do....that one's a little more intense though

Oh its good, Jay. Especially if you keep the rest to 1 minute between sets. I'll probably do it for a few weeks before going back to heavy.

[Superjay]

I'm officially back on track. Did legs this morning...just enough to be able to walk for the next few days...I'l kick it back into gear next week after the initial break in period.

[bre2ts]

Well just took my pt test this morning scored the highest on it since I joined 96.6

[GiAnT4LYFE]

I did shoulders today and incorporated the shrug/press into it at the end. Here's today's workout:

Seated Dumbell Shoulder Press:

60x12

70x10

80x10

Machine Iso Shoulder Press (Plates; total weight)

140x12

160x12

190x9

Superset 1

Dumbbell Lat Raises

20x12

20x12

25x10

Front Plate Raise

45x12

45x12

45x12

Front Shrugs (dumbbells in front)

75x20

75x20

75x20

Shrug and Press

20x15

20x15

20x12

Holy shit my shoulders were on FIRE when I finished up with that. Ended up wrapping this workout up in 40 mins. I love this new twist. Tomorrow is workout number 6 for my Flat Bench program.

[OrionStang]

This was my shoulder workout today. It was supposed to be light volume because I max all my lifts next week, but I got carried away.

1) DB Press:60x10

75x10

90x8, rest 20 sec, then 3 more reps

2) Superset;

Front Plate raise: 45x(10,10,10)

Side Raise: 30x(10,10,10)

Shrug n' Flip: 30x(8,6,6) Kicked my ass, thanks Jay

3) Run the Rack Side Raise: 50,40,30x5each, then 20's to failure(12) All with no rest

4) Reverse Pec Deck: 150x10x3sets

5) Machine Shrugs: 100x25

190x15

280x10 (Squeeze and Hold the last 2)

Got big ass melon shoulders right now!!!

[Bocaj]

Do you guys have any suggestions for getting the dumbbells up to shoulder level for the overhead press. I can do the 65's for 10 but when I try to do the 70's I cant get them up to my shoulders. It's frustrating as hell.

[Superjay]

put them on your knees and lift your legs to throw them up to shoulder level...There's no way I can lift 120's TO my shoulder without using my legs

[OrionStang]

put them on your knees and lift your legs to throw them up to shoulder level...There's no way I can lift 120's TO my shoulder without using my legs

That doesn't work with a belly like mine lol. Just ask someone to help you get them into place.

[Superjay]

true...if you have a gut on you (I call it the powerlifter battery pack) there's no way you're going to throw your legs up like that. Get in position and have someone hand them to you if you can't use your legs to get them up.

[Bocaj]

Thanks. I'll have to start practicing popping the weights up to my shoulders with my knees. I haven't been lifting heavy enough to need to do that so I guess it's kind of a good thing. By the way Jay that shoulder workout of yours murders my shoulders. I'm only using 15 pound dumbbells and it's all I can do to finish 3 sets of it.