by bigpaulski » Fri Jun 11, 2010 3:14 pm

shoulders/traps/hams

barbell military press to the front
the bar 2X20
95 2X20
130 2X15
185 1X12
225 1X10
245 1X8
245 1X6

seated dumbell side laterals
1X20 20s
1X15 30s
2X12 45s
1X8 55s drop set to 40X8 to 30X8 to 15X15

rear delts
reverse machine fly
6 sets of i dont know what.

hams
SLDL
135X12
185X12
225X6
315X6
365X6
315X6
225X6
135X20

barbell shrugs
135X30
225X20
315X20
405X10
495X6 2 sets
405X8
315X8
225X20
135X30

traps were fucking deep fried. this is the first time i have hit traps in this maner and im going to stick with this type of format for awhile.


i was a just shy of 250lbs in my weight today. im so far ahead of the stregnth curve compared to this time durring my last cycle. so far so good and im having a great time