Week 4 Day 5 - Back to it!

So no Core Synergistics last night, the wife hogged the TV til midnight...stoopid FBI shows...finally I can blame someone else for me being a slacker!!! Oh wait...um...for interrupting my wonderful schedule!!!  Yea that worx.

OK tonight is back and shoulders for the last time (I'll be switching things up next cycle) - so I went in with the 'combo' approach, meaning that I wanted compound movements where possible to work both back and shoulders with each exercise.  So effectively each muscle got 6 exercises tonight.

Back
High - Seated Rows - "H" bar - no this does not mean sitting in a high chair.  When you look at a seated row machine you can place your feet on a high platform or a low platform, most gyms should have both, if not...well this one might be tough.  Sit at roughly 80degrees with the "H" bar - this bar is set so that your arms are shoulder width apart and your palms are facing each other.  Pull straight back to chest arms parallel to floor - this arm/hand placement brings more work to the read shoulders and upper back.
105 x 20
150 x 12
180 x 12

Seated Reverse Fly - you want to raise the seat so that your hands are right at armpit level - keeping your arms straight you swing the weight back as far as you can - literally a reverse fly movement.
60 x 20
90 x 12
105 x 12

Standing Upright Rows - EZ Curl bar - I used the EZ Curl bar as it's not as rough on the wrists and allows me to pull the weight higher.  Knees bent, straight back, weight starts at the hip and is pulled straight up the body to the chin.
55 x 20
75 x 12
80 x 12

Shoulders
Leaning lateral/rear delt raise - you will need to stand behind an incline bench elevated to its top position about 10-12 inches and lean forward.  This is a single arm exercise with one arm/hand supporting the lean on the top of the bench. Weight starts at a neutral position in front of body and is raised sideways stopping and holding just above the shoulder.  Keep your body flat to the floor.  This is a more advanced movement so lighter weights.
25 x 20
40 x 12
40 x 12

Seated Dumbbell Press - just like what it says...sit in the little chair and press those dumbbells over your head, lowering them to your shoulders.
45 x 20
60 x 12
50 x 12 (normally start with this exercise, but someone was using the one and only small chair so I had to drop weight as I wore out the muscle in the previous exercise and knew I wouldn't finish 12 at 50 again).

Standing Dumbbell Shrug - this is more for the rounding the traps than anything else.  It's not a building exercise, just a shaping one.  Weights start at sides, slight forward lean, shrug shoulders to ears, keeping arms straight.  DO NOT rotate shoulders with this exercise...bad bad bad!!!
90 x 20
100 x 12
100 x 12 (I was tired, normally I jump up again...but long week).  :D

Pre-workout tonight was Arginine Extreme, Catalyst x 3

Post-workout - Post-Workout Recovery immediately following last set, OmegaPlex upon home arrival.

Chest and Arms tomorrow night!!!  Last time there too!!!