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Traditional Strength Training; Week1Session3; Friday 3:30PM-4:30PM

Posted Sep 12 2008 7:18pm

Just did my MRI today. Finally taking a much closer look at the shoulder.

They told me to move the shoulder around afterwards, to work the die out of the shoulder joint and into the body. So, hitting some light chest today.

Chest, tricpeps, Rope Work

  • Dumbbell Bench: 30, 40 x 15 reps x 2 for a warmup
  • DB Bench: 55lbs x 4, 3, 3
  • DB Flys: 25lbs x 15, 15, 10 (nice pump, nothing too brutal here)
  • Seated DB Tricep-Ext: 25lbs x 15 x 3 (easy)
  • Lying DB French-Press (to ears): 15lbs x 15 x 2 (Good, excellent pump; take 40 min break)
  • Rope 1010 rotations, into sets of 100; 20 minutes


The Quick-Lock Dumbbell knurling is deep, and means business. No chance of dumbbells slipping from your grip with these. Very aggressive knurling.

Chest surprisingly strong, no pain in shoulders. None whatsoever. First weighted press for chest in over 6 months.

My goal of Flat DB Presses with 120lb monsters also seems like an eternity away. At 55lbs for 4-5 reps, I was not feeling bad, but I now have an idea of what 120 will feel like.

Lungs felt fine. I decided to save rope work until later tonight or maybe even tomorrow. We shall see.

Pre-Workout Nutrition/Diet

Post Workout Nutrition/Diet

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This entry was posted on Friday, January 26th, 2007 at 2:29 pm and is filed under Diet, Intermediate Programs, Traditional Strength Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
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