#plate workout

I wouldn’t use a plate quite that big.

fitmart.weebly.com

Farmers walk (40) - 3x40, 3x45, 3x45

Plate workouts (45) - 10, 10, 10

Reverse pec deck (130) - 8x130, 8x130, 8x130

Standing military press (65) - 8x75, 8x75, 8x75

Facepulls (35) - 8x72.5, 8x80, 8x80

10/2/11 @ 3:00pm [shoulders + legs]

Squats (185) - 12x135, 12x135, 12x135

Lunges (35) - 10x35, 10x35, 10x40

Flyes (20) - 12x20, 12x25, 12x30

Barbell shoulder shrugs - 23x135, 29x135, 30x135

Plate workout (45) - 10, 10

Upright barbell deltoid row - 12x45, 12x55

The squats were harder than I thought, especially when trying to do high reps. My legs just got super exhausted at around 9 or so. 

Lunges were getting easier, so I decided to go with a higher weight. However, at this point, my forearms and shoulders go before my legs go. 

I pushed up the weight of my flyes to see how much my shoulders could take. It seemed that even 30 was a bit light. It might be because my chest was rested and could carry most of that weight, since shoulders were only stabilizers in this exercise. 

Barbell shoulders shrugs were great. My shoulders went before my grip, so that was good. Next time, I want to use dumbbells and actually do shoulder rolls with heavy weights. 

Upright barbell deltoid row worked my front deltoid very well. I'll probably do more of this exercise for strengthening my dragonboating shoulders.