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A couple new PRs; Building the side delts.

Saturday, January 17, 2009 by  
Filed under Daily Blog

January
17
2009

I had an incredibly good delts/traps/calves workout yesterday! I broke my standing OHP (overhead press) personal record (for reps, three sets of 12/10/9), I broke my standing DB lateral PR (triple drop sets, first set was the PR) and I broke my bent-over DB lateral PR (for reps, three sets of 12/12/12).

Right now I’m doing the DB laterals with very strict form, and dropping the weight 10 pounds per drop (no rest between drops, of course). DB laterals are a great exercise for working the medial (side) delts, and doing them in triple drop set fashion will really force them to grow. Having a set of well-developed side delts is very important if you want your shoulders to have a nice three dimensional canon ball shape. When I do strict form DB laterals I bring the DBs up to just past shoulder height; as I raise the weight I rotate my thumbs slightly downward (as if I were pouring a pitcher of water); I keep a slight bend in my elbows, and at the top of the movement I pause and squeeze my delts hard; finally, I bring the dumbbells down to my side slowly and under complete control. By the end of the final triple drop set it is extremely difficult to lift my arms. Make sure you take your shirt off before you do these or after your workout you’ll be showering with your shirt on.

I am so glad that the weekend is finally here. I’m supposed to clean the house this morning, but I’m blowing it off. I’m badly in need of some rest and relaxation, so that’s what I’m going to do!

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