I should point out that I'm a civil engineer. I can do maths and stuff. Yesterday, I worked out (using trigonometry) how much force the 45 degree leg press was actually putting through my legs. So I can do maths and stuff.
- DB shoulder press - 10 @ 90lbs, 8 @ 60lbs, 3 x 5 @ 110lbs
- Barbell shrug - 10 @ 60kg, 8 @ 80kg, 3 x 5 @ 120kg
- Dip (assisted) - 10 @ 85lb, 8 @ 80lb, 3 x 5 @ 65lb
- Lat pulldown (wide grip) - 10 @ 45kg, 8 @ 55kg, 3 x 5 @ 65kg
- Tricep rope extension - 10 @ 15kg, 8 @ 20kg, 3 x 5 @ 25kg
As I said. I can do maths. So quite why, when I thought I'd go for 50lbs total for my warm-up set of 10, then get confused and pick up 2 of the 45lb DBs and wonder why they felt so effing heavy on my warmup set. I are a donut.
Shoulder press: +20lbs on last week and there was another bit in the tank. Very pleasing.
Shrug: grip is the major issue here, but I'll add more weight next week. Part of the issue is picking it up like a deadlift as my training partner needs it racking a fair bit lower.
Dip: a 5lb improvement on last week and 15lb on the other day when my shoulder was painful. Very pleasing.
Pulldown: a 5kg improvement, but I'm nowhere near failure/breaking form. I still want to be wary of my shoulderblade moving correctly - striking a balance between power/strength and function/rehab.
Rope extension: I was generally pleased with this as a session finisher - the weights went up 5kg from last week.
Overall, a very pleasing session and signs of progress are evident having seen an improvement in weight. I'm a happy weightlifter tonight!