Shoulders and Triceps B – Lifting Log

Shoulders and Triceps B - Lifting Log - Phase 3

Shoulders and Triceps B

Tonight was the second not-so-great workout in a row. Yay. Not everything can go totally to plan though, and these tough workouts are what make the good ones that much more enjoyable.

Military pressing tonight felt great. My shoulders were nice and loosened up as I got into my top sets. I just couldn’t close the deal on the final two sets of 5. I found I was actually failing¬†further up in the range of motion compared to where I might normally fail. The bar was actually around my forehead versus a couple of inches off my chest. Regardless, I was a bit let down that I couldn’t hit all five sets. I had a bit of redemption when I came back for my “extra” sets after and hit a single at 145.

I cut the whole session a little short tonight because I’ll be visiting family this weekend and I had to hit the road shortly after in order to make it to my destination at a reasonable hour. I decided to kick it up a notch on the stairmaster and really get my legs going. Feeling a little bit less like I’m about to bail off with every step, so that’s a positive too.

Anyway, I’ll be enjoying time with my family (away from the gym) over the next two days. Hoping to capitalize on all of the gains at the BBQ to be all set to go for my squats on Sunday. Monday will mark the first day of the last phase of this cycle. Still have maxes on bench and military press to look forward to!

The Workout

ExerciseSets x RepsWeight (lbs)Comments
Standing Military Press2 x 5Bar
2 x 365
2 x 385
1 x 3105
1 x 3115
3 x 5125
2 x 4125Short.
Snatch Grip Shrugs4 x 8135Super sets of the lateral dumbbell raises between all these sets
2 x 8225
Lateral Dumbbell Raises6 x 625
Standing Military Press1 x 3BarUpright plate rows between all of these sets
1 x 365
1 x 385
1 x 3105
1 x 3115
1 x 3125
1135
1145
Upright Plate Row4 x 535
Rope Cable Pulldown1 x 2022.5
1 x 1625
1 x 1627.5
Overhead Rope Extension3 x 1025
2H Cable Overhand Pressdown1 x 1240
1 x 1237.5
1 x 1235
1H Cable Pulldowns3 x 87.5
Narrow Grip Bench3 x 5135Didn't know if I was feeling triples or not, but I went back to 5 controlled/slow reps at the end.
Stairmaster7 minutesBrisk Pace

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