7.17.2010 Workout

7.17.2010
Shoulders/Back Hypertrophy

Weight: 169 lbs.

3064 Cals
349g Carbs
187g Protein
102g Fat

life fitness shoulder press machine 65% of 10rm (still feeling pain in left trap)

30 lbs. x 10 (warm-up)
60 lbs. x 10
60 lbs. x 10
60 lbs. x 10

dumbbell laterals

25's x 12
35's x 10
35's x 10
35's x 10

cable laterals

10 lbs. x 12
30 lbs. x 10
20 lbs. x 12

bent over dumbbell laterals

20's x 12
20's x 11
20's x 12

barbell bent over row 65% of 10rm

45 lbs. x 15 (warm-up)
115 lbs. x 10
115 lbs. x 10
115 lbs. x 10

chest supported t-bar row

45 lbs. x 12
70 lbs. x 9
70 lbs. x 10
85 lbs. x 6 dropset --> 70 lbs. x 6 --> 45 lbs. x 8

dumbbell incline row

30's x 14
30's x 12

dumbbell pullovers

50 lbs. x 15
50 lbs. x 12 RP 7

lat pulldowns

90 lbs. x 14 (warm-up)
120 lbs. x 11
120 lbs. x 10

weighted hang

bw x 60 seconds