DEADlifter
Elite
- Joined
- Oct 19, 2019
- Messages
- 4,049
- Reaction score
- 7,698
- Points
- 238
6-30-2020
Shoulders
Giant Set/Superset
DB Raises: Rear x10, Side x10, Front x10 3 times then straight into seated BB OHP fro 3 sets 10,10,10 then 8,6,5 up to 80% max
Front Cable Raises: 3x10
Side Cable Raises: 3x10
Seated Lateral DB Raises: 3x8 Kinda on the heavy side for me
Hammer Strength Neutral Grip Burnout: 2x20
Rear Delt Flies: 3x12
Core
Planks: 1 minute each way
Crunch Machine: 2x30
Right around 300 reps is a lot of volume but it felt good and controlled. 3-1-3 tempo on the BB presses. Things are going well. Thanks for the support bros.
2636 calories
255g protein
220g carbs
84g fat
Shoulders
Giant Set/Superset
DB Raises: Rear x10, Side x10, Front x10 3 times then straight into seated BB OHP fro 3 sets 10,10,10 then 8,6,5 up to 80% max
Front Cable Raises: 3x10
Side Cable Raises: 3x10
Seated Lateral DB Raises: 3x8 Kinda on the heavy side for me
Hammer Strength Neutral Grip Burnout: 2x20
Rear Delt Flies: 3x12
Core
Planks: 1 minute each way
Crunch Machine: 2x30
Right around 300 reps is a lot of volume but it felt good and controlled. 3-1-3 tempo on the BB presses. Things are going well. Thanks for the support bros.
2636 calories
255g protein
220g carbs
84g fat