Getting strong with some size

[Anthony1980]

I feel i could've done better but not feeling good today. Wife and kid had the flu last week so i hope I'm not getting it but here it is......

Squat 215x5x5x5 225x5 235x5
Military Press 125x5x5 130x5x5x5
Leg extension 90x6x6 (each leg)
DB Shrugs 75x8x8
Seated leg curl 60x6x6 (each leg)
Standing calf raises 70x10x10
Shoulder flies 25x6x6
20 minutes uphill light/moderate cardio

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[Buildingup24]

Good work dude- only thing I want to say is watch those leg extensions. Heavy leg extensions can cause injury. If u go super light/high rep-> much better

 

[Anthony1980]

I agree after i did them. No injury but i could almost feel something going on. Also i think i bruised my shoulders on squats. I use the foam padding around the bar (go ahead and laugh lol). Anyways they didn't have the one i usually use, they had a Velcro one. Mid-squat i guess the bar rolled slightly and the Velcro came lose and it went from 1.5" padding between me and the bar to 230lbd dropping on my neck/shoulder area. Only a inch and a half drop but damn i felt it.

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[Buildingup24]

Build up your rear delts n traps- the bar will "fit" into place better. Yeah I hate the pad, it rolls!

 

[Anthony1980]

Can you give me some good exercises that target traps and rear deltoids?

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[maddox2010]

Can you give me some good exercises that target traps and rear deltoids?

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Shrugs, all rowing work and of course ur rear delt cable exercises.

 

[Anthony1980]

Thanks. Also as far as the extensions, i usually dont do that. Usually rely on squat/deads. I just wanted something different today.

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[Anthony1980]

Just as i thought. A bruise all across my shoulders

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[Buildingup24]

Just as i thought. A bruise all across my shoulders

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My delts have like permanent bruises from front squats. It's not a bad thing

 

[Anthony1980]

Feeling weak today. Something is better than nothing.

Inclined DB press 60x8x8x8
DB rows 50x8x8x8
Chest flies 115x8x8x8
T bar rows 90x8x8x8 (reverse grip)

All shaky

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