Went to Royal Oak Gym, one of Detroit’s best hardcore spots. Not the best session I’ve had but made it though and did my best. My “go to” chest machine was being used, worst yet by I guy who’s only hurry was to get back on his phone; problem 3,442 when training at a public gym.
Problem # 142 happened moments later, tank top runs up to stand directly in front of you right at the moment your bracing yourself for your first rep of set #1 and asks where do you buy your bodybuilding gear.
To make matters worse the bilateral Life Fitness decline machine not only irritated my shoulder but had a weird strength curve and just a poor feel. This machine has it’s own weight stack for each side.
The 2nd piece I chose, training alone, was Smith flat which someone had already set up in a reverse fashion, where you had to unlatch the bar by rotating it away from you. Why I didn’t reset this up from the start is beyond me. But I screwed me up on every heavy set.
Mobility with bands and ShouldeRok
Decline Chest press – 130 x 3, (too heavy today), 110 x 7, 90 x 12
Flat Smith Press – 385 x 2 (too awkward & heavy) 365 x 6, 335 x 9
Plate Loaded Shoulder press – x 12, x 14
Vbar Tricep push down – x15, 3 sets
Standing Cable Cross over – 60 x 20, 60 x 19
Standing One arm lateral raise – 40 x 20, 40 x 20, 40 x 15
Pec dec machine (old school model with vertical arm pads) supersetted with plate loaded Hammer str lateral raise – 20 reps ea, 2 rounds
One are cable push down – x15 2 rounds
seated Toe presses – x 20, 3 rounds