Alycat

[alycat]

My last WO was yesterday (chest & abs) see #11 in this thread.

 

[The Shadow]

Jan19
Weights
Chest

Superset
Incline flyes 15/9 15/9 15/8
DB Press 15/10 20/9 20/7

Vertical Chest Machine 4 reps @ 12 TUT!
55/4 50/4 50/4 (Killer!)
(I felt like I had better form with 5lb lighter)

Abs
Superset
Bicycle with Upper body motion
Lying Leg Scissors
5 Sets for 30 Sec

^^NICE JOB:



TODAY



SUPERSET:


Front laterals with upright rows

3 sets of 8-10 on all


Side Laterals with Machine Press

3 sets 8-10 on all



bent over laterals and shrugs

3 sets of 8-10 on lats and 3 sets on a max hold(40-60 seconds) on the shrugs

 

[alycat]

Alrighty popi... at least it's not the 12 TUT day... you're evil...

 

[The Shadow]

no....but the max holds will be close to the 40-60 range

 

[alycat]

h hell... I failed to see that part....
"3 sets on a max hold(40-60 seconds) on the shrugs"
What the hell???
you want me to hold it9shrugs) for 40 to 60 sec 8 to 10 times and do this for 3 sets??????
serious????

 

[The Shadow]

h hell... I failed to see that part....
"3 sets on a max hold(40-60 seconds) on the shrugs"
What the hell???
you want me to hold it9shrugs) for 40 to 60 sec 8 to 10 times and do this for 3 sets??????
serious????

where do you see 8 to 10 reps on the shrugs there Missy?

 

[alycat]

where do you see 8 to 10 reps on the shrugs there Missy?

LOL... got caried away... so you want me to hold 'mt surgs" 3 times foe 40 to 60 sec... correct...

Sorry Sr.

 

[The Shadow]

LOL


yes...3 max holds...aim for 40-60 seconds per hold

 

[alycat]

ok...well then, Id like to add to my comment regarding the 4 reps at 12 TUT...
I predict a dame good ouch! on this one too

 

[treilin]

Hey Shadow I've noticed the back of my left shoulder is not as developed as my right one. I do some laying down prone movement to help build it up.. or else my left shoulder "KILLS" me. I think it's to much pushing, and not enough pulling... Is this o.k.?