Another massive workout for me last night.
I do love training on arms and shoulders day, got to be my two favorite workouts.
I can really see the effects of my bulking over the last couple of days. Cracked 121 kgs on the scales last night.
Have also noticed I seem to have a lot more energy, I guess from the extra food I have been eating.

For my workouts I have gone up in weight for a lot of exercises, as my strength has increased quite a bit over the last few months and some exercises are getting a little bit too easy.
On the opposite side though some of my really heavy exercises I have backed off from them. Now that we are coming in to winter, I want to go a little easier with my super heavy sets. I will still do them but just not quite as frequently.

These posts are done for two reasons, to give people an insight into how I train and also because I'm part of a fitness challenge.
If you would like to join us for the 100 rep challenge started by @steemmatt please do. I encourage everyone to make the commitment to better themselves health wise.
Please note the challenge in on hold for a wee bit, due to matts mum being in a serious accident. My thought are with you bud and I hope your mum makes a speedy recovery.

☠️ The Workout - Arms and Shoulders Day ☠️

Warm up sets

💪 12 reps * 5 sets single arm bicep curl, @15kgs

💪 12 reps * 5 sets seated tricep extension @32kgs, @39kgs, @46kgs, @39kgs, @32kgs

💪 12 reps * 5 sets (30 reps) db trap raises, @3kgs

💪 12 reps * 5 (30 reps) sets external rotations, @2kgs

💪 12 reps * 5 (30 reps) sets front delts iso-lateral rotations upwards, @2kgs

Working sets

💪 12 reps * 5 sets iso lateral row, @20kgs

💪 12 reps * 5 sets cable rope row, @20kgs, @25kgs, @30kgs, @25kgs, @20kgs

💪 12 reps * 5 sets standing tricep behind head upwards, @21.25kgs, @23.75kgs, @26.25kgs, @23.75kgs, @21.25kgs

💪 12 reps * 5 sets standing tricep pushdown, @38.75kgs, @43.75kgs, @48.75kgs, @43.75kgs, @38.75kgs (maxed out machine 💪)

💪 12 reps * 5 sets seated preacher curl @15kgs

💪 12 reps * 5 sets iso lateral row, @20kgs, @30kgs, @40kgs, @30kgs, @20kgs

💪 12 reps * 5 sets shoulder press, @25kgs

💪 12 reps * 5 sets single bicep curl, @20kgs, @25kgs, @32kgs, @25kgs, @20kgs

💪 12 reps * 5 sets iso lateral tricep pushdown, @81kgs, @88kgs, @95kgs, @88kgs, @81kgs (maxed out machine 💪)

💪 8 reps * 5 sets front shoulder raises @10kgs

💪 8 reps * 5 sets seated tricep pushdown @53kgs

💪 12 reps * 5 sets single bicep curl, @15kgs

src