Shoulder smash – trained with Neale Cranwell at Krunch Gym blasting the three parts of the shoulders front, back and sides (sounds like a haircut, LOL), this consisted of using light then going heavy for three sets. To start was side raises (seated) using dumbbells working my way up in weight, then slightly leaning to one side raising one arm controlling my movements whilst the other is waiting its turn for a BLAST, then working the other shoulder doing the same. Straight onto the back part of the shoulders using dumbbells to perform reverse shrugs (seated), this is great and really works the back area (pictures will follow in later progress). After, Neale got me using a great machine also working the back area of the shoulders its a reverse way of performing chest, so imagine the chest machine but facing it pulling the handles back – AWESOME!!! Finally I worked the front area using dumbbells for raises, shoulder press, machine shoulder press (again going heavy) then using the bar for standing front raises. The icing on the shoulder cake was incline bench (laying back) bar front raises controlling the movements whilst holding to feel the BURN, can i say my shoulders felt this session for 3 days LOL
BB – I planned a road trip to Birmingham to see my good friend Elerie and we blasted back which its always nice to train with someone who blasts its just as hard LOL.. We decided to mix it up working on pull downs for lats and really stretching up and pulling down to feel the laterals pump. We blasted more sets with seated rows controlling each row holding back to feel the pinch, then release forwards slowly. Next the reverse fly machine working one side of the back at a time to concentrate on the pinch, then pulled both handles together super setting – great feeling after 🙂 we kept the back warm with bent over rows (standing position) which is another good one for feeling the pinch – its all about the PINCH!! LOL.. Finally we performed three sets of hyperextensions to failure = BOOM!!! Its important you dont forget the lower part of back, keep it strong in order to perform..
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