30 June 2013- Sun's Out...

1425 hrs
Great time to be in the gym. Terrible time to GO to the gym. It took me 15 min longer than normal which ate into the window i had to train today. I missed out on some recovery conditioning. But i did run my bad shoulder area through some work and after being in the sun reading my book for two hrs it was definitely time for some gun show work. I will not get into detail how i got all of this done but rest was minimal.

45 Deg back Ext /Side bends /Rev Hyper 2 x 15

Upper Pec Cable Fly's 
1 x 15 x 20lbs, 30lbs, 40lbs, 35lbs, 20lbs
Barbell Curl
1 x 20 x 45lbs, 55lbs, 60lbs, 40lbs, 40lbs
Trap machine Shrug
1 x 30 x 45lbs
1 x 30 x 70lbs
Side laterals
3 x 15 x 15lbs
2 x 15 x 20 lbs
Hammer Curls
1 x 20 x 20lbs
1 x 20 x 30lbs
Tricep Pulldowns
1 x 30 x 40lbs
1 x 30 x 50lbs
Tricep Pushdowns
3 x 30 x 60lbs
Head Harness
4 x 20-30 x 25lbs

I can definitely feel that tricep is not firing at 100% for all sets my right tricep was just starting to burn and my left one was pumped but not sore. Doing the shrugs is bit of a gamble but they felt good today so i thought i would put some blood in them. The Flys allow me to keep the pecs working and i find stretching them out a little makes things feel better. I did not attempt regular or downward flys today, figured i would go with what has been safe.

The plane will be to work they affected area doing exercises or movements that keep things as stable as possible with as much weight as it can handle for 15-30 reps. Things are feeling better daily no reason to mess up a good thing.

Keep Moving Forward, Keep Getting Strong(er)