Tricep and Shoulders before Christmas

Boy oh boy… We hit up triceps and shoulders hard yesterday. I got to the gym a few minutes late and was a little stressed out. But we got things moving and turned it out. Once again – I started out with some rope-pulldowns to warm up my elbows. Then it was time for close-grip bench presses. I increased the weight on every set. After that – we did weighted dips and superset them with cambered bar pushdowns. Next up was skull-crushers. I did a warm-up set of 50 pounds (for 20 reps). We then did a set of 10 reps at 80 lbs, and 6 reps at 90 lbs. Time for some shoulders. I started with seated shoulder press (80 pounds for 10 reps) and superset it with standing barbell presses (135 for six reps). We did 3 sets and it was beyond intense. I thought my heart was going to explode. I also did a few sets of arnold presses with the 65’s. I moved onto dumbell shrugs using the 140’s. I followed up my 3 sets with 3 more sets of shrugs on the smith machine. Time for lateral raises using dumbells. As usual.. I superset them with bent-over rear-delt raises. I also did lateral raises and rear delts on the cables. I then superset the galileo seated tricep press with 1-arm cable extensions. My triceps were completely spent. And so was I…

I had an appointment last night… So I did not get a chance to do cardio or abs. But I ate pretty good. My weight has been staying around 220 to 221. I have been amazed at how good my elbow has felt the past few days. Icing and stretching it is helping. Today is the painful giant set leg workout. Prepare to throw p. This is the hardest workout I have ever done. I am mentally preparing myself for it now… and will be all day.  This will prolly be my last post before christmas…So, Merry Christmas erbody.

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