Shoulders and Triceps Variation A
Low carb days… They suck. There’s basically nothing good about a low carb day. And I always line them up with my least demanding days: shoulders + triceps. Blah. Tonight’s session was solid though, so I can’t complain. Energy levels down, but going from 100 lbs of sushi to protein shakes all day is painful.
Started off the session doing some arny presses to warm up my shoulders and then right into seated shoulder press. Definitely in the zone today and got pretty close to nailing all three working sets at 8 reps. So close. I’ll take the improvement though. I’d only be confident upping the weight on this movement once I can nail down 3×8 for an entire cycle. Otherwise, I’m just jumping the gun for no good reason.
Followed up my shoulder press with some close grip bench. I fired off three sets with only a plate on and really tried to control it on the way down. Get that solid tricep burn going as the bar is lowered. I decided I’d try going a bit heavier today, so for the next three sets I tacked on a few more pounds each time. Worked up to 170, but I had to drop down to a triple for that, so I figured it was a good time to call it quits there.
The rest of the workout was just some various shoulder and tricep work after my french pressing. Really liking the french press, but I have a feeling it’s going to drive my elbows crazy… Probably worth swapping that out after a few sessions. I’ll keep my eyes open though.
|Exercise||Sets x Reps||Weight (lbs)||Comments|
|Seated Dumbbell Press||1 x 5||45||Warmup with some arnold pressing with light weight before this|
|1 x 5||55|
|1 x 8||65|
|1 x 8||65|
|1 x 7||65|
|Close Grip Bench||3 x 5||135|
|1 x 5||155|
|1 x 5||165|
|1 x 3||170|
|Standing Military Press||2 x (3 + 3 + 3)||65||3 full ROM, 3 eye to top (3 second iso hold), 3 partial reps|
|2 x (3 + 3 + 3)||85||3 full ROM, 3 eye to top (3 second iso hold), 3 partial reps|
|2 x 3||105||full ROM|
|French Press||3 x 8||60|
|Rope Pulldowns||1 x 20||25||Superset with face pulls|
|1 x 10||30|
|1 x 12||25|
|1 x 10||30||Another burst of tricep energy from nowhere|
|Face Pulls||3 x 10||35|
|2 Hand Cable Pressdowns (Overhand)||3 x 10||50||Superset over and under|
|Constant Tension 2 Hand Cable Pulldowns (Underhand)||3 x 8||35|
|Bent Over Rear Delt Cable Flyes||3 x 10||12.5|
|Cable Row Machine||3 x 8||70||Hands facing outward to help target upper back|
|Stairmaster||10 minutes||Slow Pace|