Shoulders & Biceps
I normally do pull-ups on back day, but felt like I could put in a bit of extra work on them last night, so I started with a set before getting to shoulders & biceps.
Wide Grip Pull-Up: RP: 11+5+4 (for 20 total)
Dumbbell Shoulder Press: 50 RP: 8+4+3 (for 15 total)
Dumbbell Shoulder Press: 45: 8
Barbell Shoulder Press: 95: 8
Barbell Shoulder Press: 85: 8
Supinating Dumbbell Curl: 40 RP: 7+4+3 (for 14 total)
Supinating Dumbbell Curl: 35: 9
Pinwheel Curl: 30: 20 per side
Preacher Curl: 75: 8, 7
Dumbbell Preacher: 25: 6+3+1+1
Dumbbell Preacher: 20: 6+3+1
Okay, so it looks like I finally hit a total of 20 pull-ups across a rest-pause set. I guess that means I have to hang some weight around my waist the next time I do them. I’m thinking I’ll start with 10 lb, and see how that goes.
Next was seated shoulder presses with dumbbells. I have been working with the 50’s for quite a few weeks, but kept coming up short by anywhere from 1-3 reps. Finally got all 15 last night, so I will be moving up to the 55’s next time. Followed the rest-pause set with a regular set using the 45’s. Then moved on for some more pressing with the barbell instead, which are done in a standing position instead of seated. These were just regular sets as well (no rest-pause.)
I don’t normally do a whole lot of bicep work, but they are lagging behind my shoulders and forearms, so I thought they could use a bit more than normal. I did some extra work on them last week, and they seemed to respond well.
Started with my regular rest-pause set of supinating curls on an incline bench (around 45-50 degrees.) Managed 14 this time (across a rest-pause set,) which is 2 more than the last time, so I am improving, but still want to get the full 15 before I attempt the 45 pounders. Did a regular set after that with lighter weight. After the curls, I did some pinwheels for forearms. The last few reps could have had better form, so I might use the 30’s on these one more time before moving up.
Went back to the biceps with some preacher curls next. I think the last time I used this weight I could only get 5 or 6, but this time I got out 8 and then another 7 after resting a bit, so there seems to be a bit of an improvement. Followed these by doing some single arm preachers with dumbbells instead. I didn’t have much strength left at this point, so even the 25’s were a challenge. In my notation you see the numbers for these separated by plus signs, but there is no “RP” by the weight. So it wasn’t a rest-pause set, but I wanted to show there was no resting between sets. For example: 25: 6+3+1+1 in this case means I did 6 reps on my left arm, then 6 on my right, then went back to my left right away and did 3, then 3 on my right, then 1 left, 1, right, and 1 more left, and 1 more right.
Please visit the Exercises page for more info on the exercises done (or click on their name in this post,) and visit the My Notation page for more detail on what the numbers mean.