This weekend was a long weekend in my town due to the yearly show visit so I decided it would be perfect time to head up to mission Beach which is 3 hours north of wehee I am,for a relax and refresh weekend which done wonders.....no weights just plenty fishing a walking on beach!
Came back to my town today mid morning and already teed up a shoulder session with my younger brother who started training with me 4 months ago and has already packed on 13 kg of newby roid gains!
Shoulders-
Smith machine press-3×10
1@60kg
2@80kg
3@100kg
Single arm cable front raise-3×10
1@15kg
2@20kg
3@20kg
Seated side raise machine-4×10
1@60kg
2@70kg
3@75kg
Rear delt fly machine-3×12
1@45kg
2@55kg
3@60kg
Seated rear selt row machine-3×12
1@50kg
2@60kg
2@70kg
Finished with the old 40 min walk with dogs.
As you can see by the numbers tonight none of it was crazy weight but after a couple days off I'm easing back into over a couple day more focusing on slow reps and really get some time under tension.
Did a little meal prep so far today making a mango chicken dish as well as pasta dish and got in a few mass shakes....nothing like getting back home and into normal routine again,I'll be back to posting as usual from tommorow where I finish week 3 with a good leg session
Came back to my town today mid morning and already teed up a shoulder session with my younger brother who started training with me 4 months ago and has already packed on 13 kg of newby roid gains!
Shoulders-
Smith machine press-3×10
1@60kg
2@80kg
3@100kg
Single arm cable front raise-3×10
1@15kg
2@20kg
3@20kg
Seated side raise machine-4×10
1@60kg
2@70kg
3@75kg
Rear delt fly machine-3×12
1@45kg
2@55kg
3@60kg
Seated rear selt row machine-3×12
1@50kg
2@60kg
2@70kg
Finished with the old 40 min walk with dogs.
As you can see by the numbers tonight none of it was crazy weight but after a couple days off I'm easing back into over a couple day more focusing on slow reps and really get some time under tension.
Did a little meal prep so far today making a mango chicken dish as well as pasta dish and got in a few mass shakes....nothing like getting back home and into normal routine again,I'll be back to posting as usual from tommorow where I finish week 3 with a good leg session