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Unread 11-28-2012, 09:07 AM   #1686
Sokar
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Join Date: Nov 2012
Posts: 58
Early workout today, lots on the agenda to do. So decided to hit weights early. Shoulders has been an issue for me due to recurring problems due to previous work related and mma training related injuries. So my weights on them are not as high as the rest of my lifts.

Shoulder Day

Upright Cable Row

sets of 15 on 30,40,50,60, and 3 sets on 70lbs.

Dumbell Shoulder Press

12X20LBS
12X30LBS
10X40LBS
8X50LBS
3 SETS OF 8 ON 60LBS

Side Raises (here is where my injuries tend to heat up so I am rehabbing here)
10 rep sets on 10,15 and 3 sets on 20lbs

Dumbell Shrugs

sets of 10 on 45,60,75 and 2 sets of the 100s

Cardio will be tonight, 30 mins on the stairmaster and some light ab work.
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