My Shoulder exercise Today... TKO! -=WARNING!=- What I am currently up against is a very advanced training stage... most bodybuilders cant take this level of pain... But, to get over a plateau it is necessary and very dangerous at the same time. I started with a 10 Minute warm up with very light dumbbells... Maybe 15+ sets... Mostly pause Reps today. Shoulder Raises 2x25(lbs) x 18 Reps 2x35(lbs) x 15 Reps 2x40(lbs) x 12 Reps (Pause Reps) 2x55(lbs) x 6 Reps (Pause Reps) 2x65(lbs) x 4 Reps (Pause Reps) - Failure on 4th Rep 2x22.5(lbs) x 12 Reps 2x15(lbs) x 12 Reps 2x35(lbs) x 6 Reps 2x17(lbs) x 6 Reps 2x15(lbs) x 8 Reps 2x40(lbs) x 12 Reps (Pause Reps) - Failure Seated Dumbbell Shoulder Presses 2x85(lbs) x 14 Reps 2x95(lbs) x 10 Reps (last 3 reps, Pause Reps) 2x110(lbs) x 4 Reps - Failure... Dangerous Failure Rope Trap Pulls 50(lbs) x 24 Reps 95(lbs) x 12 Reps 140(lbs) x 7 Reps Rope Trap Pulls - Bent over in Quarterback Position Pulling Down to the back of the head with the rope, elbows out 140(lbs) x 18 Reps (Pause Reps) 140(lbs) x 12 Reps (Pause Reps) 140(lbs) x 8 Reps (Pause Reps) 30 Second Rest (others were all 5 Second) 140(lbs) x 15 Reps (Pause Reps) - Very Slow 30 Second Rest 140(lbs) x 20 Reps (Pause Reps) - Very SLow 140(lbs) x 10 Reps (Pause Reps) - Very Slow Reverse Shoulder Raises (cables) 1 arm at a time 2x35(lbs) x 12 Reps 2x50(lbs) x 8 Reps 2x70(lbs) x 8 Reps - Failure 2x50(lbs) x 6 Reps - Failure 2x40(lbs) x 6 Reps - Failure 2x30(lbs) x 5 Reps - Failure 2x25(lbs) x 3 Reps - Failure Shoulder Raises - Going for Muscle Confusion... I dont like letting my body adapt 2x15(lbs) x 12 Reps 2x45(lbs) x 6 Reps 2x17(lbs) x 15 Reps 2x35(lbs) x 12 Reps 2x10(lbs) x 5 Reps Very Slow hard Squeeze on the rear deltoid- Failure 2x30(lbs) x 2 Reps - Failure 2 Minute Rest Power Shoulder Raises 2x35(lbs) x 6 Reps - Pause Reps 2x40(lbs) x 5 Reps - Pause Reps - Failure Trap Rowing (Squat Lung Machine) 180(lbs) x 14 Reps (Pause Reps, Rowing Motion) 270(lbs) x 12 Reps (Pause Reps, Rowing Motion) 360(lbs) x 6 Reps (Pause Reps, Rowing Motion) 450(lbs) x 5 Reps (Pause Reps, Rowing Motion) 180(lbs) x 18 Reps (Pause Reps, Rowing Motion) Power Shoulder Raises 2x15(lbs) x 12 Reps - Pause Reps Reverse Pec Dec Flies 200(lbs) x 1 Pause Rep - Holding as long as possible... I really dont know how long... maybe it was 12 Seconds 140(lbs) x 6 Reps 110(lbs) x 6 Reps 60(lbs) x 6 Reps 40(lbs) x 3 Reps - Failure Seated Shoulder press (Plate machine) 2x110(lbs) x 12 Reps 2x150(lbs)+tension x 12 Reps - Very Slow 15 Minutes Cardio interval running on Crosstrainer set to 6 x 26 Stride
Posted on: Sun, 10 Nov 2013 00:42:46 +0000