[MaKaVeLi]

thanx 4 the advice trueoutlaw...anywayz i'm a lot better now so back into action today

Thursday

Shoulders

Seated DB Press: (12,12,10,10,10,8) - 10kg, 10, 20, 20, 22.5, 25
Seated DB Side Laterals: (12,12,10,8,10) - 7.5kg, 7.5, 10, 10, 7.5: 60-90 sec rest between sets
Seated DB Rear Laterals: (3x10) - 10kg
Wide-Grip BB Upright Rows: (12,12,10) - 30kg, 35, 40

Triceps

Close-Grip Bench Press: (12,7,4,12) - 60kg, 80, 90, 60: left tricep gave up a bit
Ezy-Curl Bar Skull-Crushers: (12,8,8) - 30kg, 40, 40
Cable-Rope Pushdowns: (12,10,10) - 48lbs, 54, 54
Drop Sets of above exercise: (12,10,12) - 42lbs, 36, 30

Time: 80mins
Result: My left tri is now quite a bit weaker than my right after straining it over a week ago so i had to drop the weight a little, but i think it should be fine after another week.

[Q80_MuscleHed]

did u do the upright row for traps or delts man ?

[MaKaVeLi]

i did the upright rows really focusing on the delts...for traps I usually do a really close grip and focus hard on the traps when bring the bar up and then squeezing hard at the top of the motion to really hit the traps

[Q80_MuscleHed]

i like it when the grip is wide .. focusing more on the lateral hed of the delts

[Rocky]

Glad you're feeling better man! Nice session!

[Amped]

Good Job Mak!!!

[mindstar]

good work man, and don't push an injury too much, always think long term.

[MaKaVeLi]

thanx for the comments guys... yeah mindstar I'm gonna be careful with my tri, if it's not ok on chest day then I'll probably just stick to DBs and go light

Friday

Back

Bent BB Rows: (12,12,8,8,12) - 40kg, 60, 80, 80, 80: went hard on the last set
Hammer-Grip Hammer Strength Rows: (12,10,6) - 80kg, 100, 120
I then did the above exercise with one hand at a time - 60kg x 10
Hammer-Grip Pulldowns: (8,8,11) - 54lbs
DB Pull-Overs: (12,10,8) - 20kg, 25, 30: was going so low the weights were touching the floor

Biceps

Machine Preacher Curls: (12,10,8) - 40lbs, 60, 70
Alternating DB Compound Curls: (12,10,6) - 12.5kg, 15, 17.5
DB Concentration Curls: (3x6) - 12.5kg

Time: 90 mins
Result: pretty weak on pull-overs but only 2nd time doing them so i should see some good increases hopefully...anyway my lats were really worked today

[Q80_MuscleHed]

nice workout man .. seems like bent over rows was killing u:)

[TrueOutlaw]

good session bro.......keep banging

[Rocky]

Good work Mak! Don't forget to let me know how them front squats on the smith machine go!

[MaKaVeLi]

thanx rocky...yeah i guess you've been waitin for me to do them but things kept poppin up but don't worry, I'm doin front squats on smith machine on Tuesday and aint nothin gonna stop me this time!

[mindstar]

nice back work man! Spread those wings and fly