Muscle Chat Bodybuilding Forum - Fitness and Sports Nutrition - View Single Post

CMinOZ · 09-07-2007, 12:39 AM

“Today is shoulders and arms day” our trainer announced with a glint in his eye that said he would enjoy this and that we would be crying by the end. Well he was right, by the end of this workout I was pulling some of the biggest cheat reps seen by man whilst all the time trying not to cry out loud.

This was the punishment: (All sets are in addition to at least 4 warm up sets of varying reps)

3 sets Military press – 12 reps (including forced reps)

3 sets lateral DB raises – each set was 20 reps-rest-15 reps-rest-10 reps (rest-pause training)

3 sets Super slow EZ curls – again each set 20 reps-rest-15 reps-rest-10 reps (rest-pause) – supersetted with…

3 set Close, Reverse Grip Bench - 20 reps-rest-15 reps-rest-10 reps

3 sets DB curls - 20 reps-rest-15 reps-rest-10 reps – supersetted with

Dips – unassisted to failure then 3 forced reps

Needless to say the drive home from the Gym was fun. Today, two days later, my biceps are so sore and my shoulders just feel completely fatigued. To make matters worse, today is the first day of my second cycle of Keto dieting so I am also grumpy as hell because I have had zero carbs.

09-07-2007, 12:39 AM	#18 (permalink)
CMinOZ Join Date: Apr 2007 Location: Australia Posts: 217 Rep Power:	Re: A log from the other side of the world “Today is shoulders and arms day” our trainer announced with a glint in his eye that said he would enjoy this and that we would be crying by the end. Well he was right, by the end of this workout I was pulling some of the biggest cheat reps seen by man whilst all the time trying not to cry out loud. This was the punishment: (All sets are in addition to at least 4 warm up sets of varying reps) 3 sets Military press – 12 reps (including forced reps) 3 sets lateral DB raises – each set was 20 reps-rest-15 reps-rest-10 reps (rest-pause training) 3 sets Super slow EZ curls – again each set 20 reps-rest-15 reps-rest-10 reps (rest-pause) – supersetted with… 3 set Close, Reverse Grip Bench - 20 reps-rest-15 reps-rest-10 reps 3 sets DB curls - 20 reps-rest-15 reps-rest-10 reps – supersetted with Dips – unassisted to failure then 3 forced reps Needless to say the drive home from the Gym was fun. Today, two days later, my biceps are so sore and my shoulders just feel completely fatigued. To make matters worse, today is the first day of my second cycle of Keto dieting so I am also grumpy as hell because I have had zero carbs.