Day 22: September 6, 22016
Notes From Matt
We ended up calling an audible yesterday and training shoulders and saving back for today. Back was still a bit sore from last week so we wanted to give it an extra day to rest. So what you are seeing below is the shoulder workout that we did yesterday. The back workout posted yesterday is what we will be doing today. Today we will also be training with Massive Joe who is a guest of Redcon1 today coming from Australia!
Be sure to following along today on IG and Snapchat as we document the training day!
@dallasmccarver and @mattjansen8
8-9 liters of water
Sea salting all meals / seasons fine
20 min AM
Training – Shoulders
Exercise 1 – Superset
Standing Lateral Raises INTO Standing Wide grip Upright row
This is a great superset for the medial delts
Going as heavy as possible within the realm that it is a superset.
12 reps on each 3 rounds
Exercise 2 – Superset
Incline Camber Bar Supinated Front Raise using a close grip INTO Incline Camber Bar Pronated Front raise with a wide grip
12 reps on each and then doing top half partials to failure keeping tension primarily on the working muscle being primarily the front deltoid.
Exercise 3 – Straight sets
Seated Belt driven Shoulder press.
Here we did as many full reps as possible followed by as many bottom half partials as we can do as long as we could get half way through the ROM.
3 working sets around 15-25 reps per set with full reps as well as added partials
Exercise 4 – Straight sets
Seated Reverse Pec Deck
Holding peak contraction on each rep.
3×12-15 + stretch partials on each rep
Exercise 5 – Straight sets
Pronated Lateral Raises
Here you are going to keep your palms facing back throughout. This done correctly is a shorter range of motion, Start with the DB’s ends on your glutes and drive laterally from that position. You will realistically only be able to get about halfway up before other muscles take over.
Exercise 6 – Superset
Bi lateral Hammer Shrugs x 15
Seated Low Row pulling high for mid trap emphasis rope rows x 15
Finished up with 6 sets of ab work we are alternating ab and calves training every day.