Shoulder Fire, Tricep Fire

Monday’s workout went very well. I was completely destroyed by the end. I got to the gym a few minutes late – but that didnt distract me. I started with some rope-pulldowns to warm up the triceps and elbows. Then it was time for close grip bench press. I really focused on squeezing out my triceps (and not using my chest and shoulders). My first set of 20 reps at 155 absolutely fried my tri’s. It felt great. I worked my way up to 285 for 4 great reps. Then it was time for some weighted dips. I superseted dips with cambered bar push-downs with the cable machine. My triceps felt like they were going to blow up. After three sets, we moved onto skull crushers. I figured out last week that I can’t just jump into heavy weight on these, So lately… I have been doing a set of 20 reps at 50 pounds to get my elbows nice and warm. What a difference it has made. I was able to get 12 slow reps at 80 poundss – and another 7 slow reps at 90 pounds. Time for shoulders! We superseted seated dumbell presses with standing barbell presses. I grabbed the 80’s for my first set and cranked out 10 good reps. I then ran over to the barbell (which had 115 on it) and quickly did 6 more reps. This combination was very intense. My shoulders were on fire. I upped the weight on the dumbells to 90’s for my last two sets. I finished my workout with four sets of lateral raises, four sets of rear delt raises, and finally… seated dips superset with 1-arm cable extensions. Unfortunately… I did not have time to hit traps or abs… But I did get 20 minutes of cardio in with my partner.