My training has been backwards since I started this log. Instead of training Monday,Wednesday,Friday and Saturday I’ve been training Monday, Tuesday, Thursday and Saturday.

You can see my previous training log for chest here

Warm up

5 minutes of lats, rear delts and pec foam rolling on the elite foam roller

5 minutes of lats, rear delts and pecstatic stretching with the true stretch

Glute activation with mini bands

2 sets bridges

2 sets clams

2 sets straight leg raises

Workout:Shoulders

Standing kettlebell shoulder press

1 set of warm up for 15 reps

4 sets of clean and press for 8 reps

Standing kettlebell lateral raises

4 sets for 6 to 8 reps

Standing superband triceps push down

4 sets of 12 reps

Standing vertical medicine ball throws

3 sets of 12 reps

Indian club shoulder matrix

3 sets of 60-80 reps

My left forearm is feeling better after some self soft tissue work.Think I’ll take tomorrow off and hit arms hard for the first time in 2 months on Saturday.

The picture of the day is the smartest bodybuilder of all time, Mike Menzter. Never as famous as Arnold, Mike was a advocate of less volume then traditional bodybuilders of the late 70′s and early 80′s and certainly less then people advise now. His book is a good read.

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