W-P1W7D4-Shoulders,traps,calvies

by andrew-newport

Settings

lbskgs

Summary

July 2nd, 2015
1 h
51 sets, 634 reps
58576.55 lbs

1. 5 lb recovery 45 out dumbbell

Set 1: 15 x 17.5 lbs
Set 2: 15 x 17.5 lbs
Set 3: 15 x 17.5 lbs
Set 4: 15 x 17.5 lbs
Set 5: 15 x 17.5 lbs

Total: 1312.5 lbs

2. External rotation cuff

Set 1: 15 x 7 lbs
Set 2: 10 x 10 lbs
Set 3: 8 x 10 lbs
Set 4: 8 x 10 lbs
Set 5: 12 x 10 lbs
Set 6: 10 x 7 lbs

Total: 555 lbs

3. Internal rotation cuff

Set 1: 15 x 13 lbs
Set 2: 8 x 23 lbs
Set 3: 8 x 23 lbs
Set 4: 8 x 23 lbs
Set 5: 13 x 23 lbs
Set 6: 11 x 17 lbs

Total: 1233 lbs

4. Smith machine upright Row

Set 1: 15 x 12 lbs
Set 2: 8 x 52 lbs
Set 3: 8 x 52 lbs
Set 4: 9 x 52 lbs
Set 5: 10 x 47 lbs

Total: 1950 lbs

5. One arm cable lateral raise

Set 1: 15 x 7 lbs
Set 2: 8 x 13 lbs
Set 3: 8 x 13 lbs
Set 4: 8 x 13 lbs
Set 5: 9 x 10 lbs

Total: 507 lbs

6. Shrugs (barbell )

Set 1: 13 x 102 lbs
Set 2: 8 x 122 lbs
Set 3: 9 x 122 lbs
Set 4: 9 x 122 lbs
Set 5: 12 x 122 lbs
Set 6: 12 x 102 lbs

Total: 7186 lbs

7. Bent over lateral raise

Set 1: 15 x 7.5 lbs
Set 2: 8 x 17.5 lbs
Set 3: 8 x 22.5 lbs
Set 4: 8 x 22.5 lbs
Set 5: 12 x 22.5 lbs
Set 6: 15 x 17.5 lbs

Total: 1145 lbs

8. Calf raise (life Fitness)

Set 1: 20 x 70 lbs
Set 2: 14 x 100 lbs
Set 3: 14 x 100 lbs
Set 4: 14 x 105 lbs
Set 5: 20 x 105 lbs
Set 6: 20 x 80 lbs

Total: 9370 lbs

9. Calf press on leg press machine

Set 1: 30 x 198.42 lbs
Set 2: 14 x 396.83 lbs
Set 3: 14 x 396.83 lbs
Set 4: 14 x 396.83 lbs
Set 5: 20 x 396.83 lbs
Set 6: 12 x 396.83 lbs

Total: 35318.05 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined