With upping my weight, these work outs are kicking my ass. seeing progress though 🤟🏽 every thing i do is 3 sets of 10 or 12 reps each. if you notice me switch from my left arm a good bit it’s because my shoulder pops and it hurts 👎🏽 .
1️⃣ front cable raise
2️⃣cable one arm lateral raise
3️⃣cable external shoulder rotation
4️⃣ bent over one arm cable pulls
5️⃣straight arm cable pull down
6️⃣dumbbell one arm shoulder press
7️⃣bent over underhand row
8️⃣ bent over overhand wide grip row
9️⃣sitting cable pull down/ standing cable pull down 🔟 dumbbell lateral raise/ standing military raise .
Going into the new week determined to continue making progress.... what a beautiful sunday in london! i am having a rest day today so it was refreshing not to have to get out of bed for work or training for the first time in weeks. i slept for 11 hours and finished my portfolio for my nursing revalidation!
now i am off to do a little window shopping and enjoy the sunshine, before the world cup final this afternoon! come on les bleus 🇫🇷 🎥 - courtesy of @thisis_austin at friday night lift @foundryfit@r_o_c_fitness rich wanted us to push our bodyweight but i managed 70kg for 40 metres the heaviest i have achieved so far; the gains keep on coming 💪