11/27/15 shoulders & traps
Upright rows (close grip)
▪very controlled to prevent neck injury. I find when I use violent heaving motions I pull my neck and it sucks. So I go light and 1 sec pause 2 sec negative
5 sets of 10 at 75 lb
Dumbbell laterals
4 sets of 12 at 30 lb
▪very strict and slow prevents my calcium deposits from flaring up and really looks sick in the mirror. I got some nasty definition to my shoulders when their pumped
Plate shrugs
3 sets of 20
▪pinch and hold at top of each set. Has me whimpering after each set. VERY INTENSE CONTRACTIONS
Rear machine flyes
4 sets of 15 at 105 lb
▪gotta make the rears pop in the mirror
Reverse curls ( forearms )
4 sets of 10 at 70 lb
▪ get my popeye forearms
Post workout
50G protein shake
Wendy's baconator combo and 6 pc spicy nugget
My son had a 4 pc and fries and didn't eat hardly anything. Bet your ass he finished his soda tho. Damn kids