We had another overnight snowstorm in Boston. While it was just a few additional inches of accumulation, it had the usual impact on commuters and hence the gym was sparsely populated this morning.
My gym didnt really have a January rush this year. I guess that is a reflection of the economy in the city! My trainer told me that his business was only 60% of last years business. The gym management sent out an offer to members if you train 8 times in February, they will give you a voucher for $100 of services. That would buy a good extended session sports massage.
Today I trained on my own focused on shoulders and traps. All DB and BB sets done with 90 seconds rest, all machine sets done with 75 seconds rest. It was a good workout, time flew by.
Arnold Presses 45dbx3x8( failed on last rep)
Upright row 75x3x8 (I use an ez curl bar as it reduces wrist tension)
Military Press 95x8, 100x6, 105x4
Shrugs 75dbx3x8 followed by Farmers walk 30 yards
Front raise 17.5dbx3x8 (failed on last)
Lateral raise 17.5dbx3x8
Rear Delt Machine 100x3x8
Bicep drop set 45,40,35,30,25,20,15 each set at 4 to 6 reps as long as the form was perfect. Once I lost form I dropped and moved on.
Triceps drop set (machine) 85,70,60,50,40,30,20 8 reps per set.
Fore arms reverse curls 40x3x8
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