Exercise Log 6.16.14 (Dev Day, No Cardio)

Dev Day record for the end of cycle 5. Wanted an arm and shoulder focus.

First, bicep work…

Concentration Curls (No-Momentum): 3 sets of 8 reps @ 35lbs.

Spider Curls (No-Momentum): Not a very good place to do this on the gym’s preacher curl station due to the way it’s designed, but got away with it. Liked it, but not sure I’ll repeat this here. 3 sets of 8 reps @ 40lbs. Bonus round of 11 reps.

Barbell Drag Curls: 3 sets of 10 reps @ bare barbell. Bonus round of 13 reps.

Chin-ups: 3 sets of 8 reps.

Next tricep work…

Dumbbell Overhead Extension: 4 sets of 6 reps @ 60lbs.

French Press: 4 sets of 8 reps @ 60lbs.

Cable Kickbacks (No-Momentum): Seen this online, just grab a cable with no handle set low and hold it steady and pull it back like a dumbbell kickback. These were very effective and I definitely will do these again. 3 sets of 10 reps @ 20lbs. 2 sets of 8 reps @ 30lbs.

Rope Extensions: 1. 8 reps @ 70lbs. 2. 8 reps @ 80lbs. 3. 8 reps @ 90lbs (poor form). 4. 5 reps @ 100lbs.

Next, shoulders…

T-Bar Press / T-Bar Rows (both No-Momentum): 4 sets of 10 reps each @ 70lbs. Focused on good form.

Side Raises: 4 sets of 10 reps @ 15lbs.

Arnold Press: These really ripped up my shoulders trying to do these heavy, which I prefer to, so I decided to go right and go for more volume. 4 sets of 8 reps @ 25lbs.

Reverse Deltoid Fly: 4 sets of 10 reps @ 70lbs.

1-Armed Shoulder Flys / Shoulder stretches: 3 sets of 8 reps @ 40lbs. Inbetween sets did some stretches.

Lastly finished by doing 3 reps of rotator cuff exercises.