Jonathan (4/26) Shoulders

Dumbbell Shoulder Press
warm ups: 50*5*1, 55*5*1, 60*5*1
65*4*2
70*3*3
65*5*1
60*5*1

Sitting Smith Machine Shoulder Press
135*5*1
135*6*3

Shoulder Flys: 25*8*4

Also did some abs and calves.

Jonathan (4/19) Shoulders, Upper Back

Dumbbell Shoulder Press: 45*5*1, 55*5*1, 60*5*1, 65*5*4
Weighted Pull Ups: BW*8*1, (BW+25)*8*4
Dumbbell Shoulder Flys: 30*8*4
Weird Plate Row Machine: 275*8*3
Rear Delts Fly Machine: 110*8*3
Shrug Plate Machine: 270*15*3
Vertical Cable Rows: 160*8*3

Jonathan (4/10) Shoulders, Lats, Cardio

Was late to the gym and only had 45 min to work with. So to punish myself, I went home afterwards and ran for 4.5 miles, half of that on the beach.

Dumbbell Shoulder Press (seated): 50*5*1, 60*5*2, 65*4*2
Smith Machine Shoulder Press (seated): 135*5*1, 155*4*3
Weighted Pull Ups: BW*8*1, (BW+25)*8*2
Pull Downs: 180*8*3
Shoulder Flys: 25*8*3
Abs:3 sets

Cardio: Ran 4.5 miles: approx 2.0 in sand along waters edge, 2.5 on paved path. Tide was coming in so there was no good "hard" sand, it was all dry or getting fresh waves, so it was very soft. My foot got hit by a wave and I ran home with a wet, soggy shoe.

Jonathan (5/6) Shoulders and Biceps

Another misc day. Today I focused less on upper back groups like lats, and more on shoulders, rear delts, traps, and some biceps.

Shoulder Press Machine: increasing weights - 5*1, 5*2, 4*2, 4*3

Vertical Rows: (100lbs effective cable tension) - 8*4

Shoulder Flys: 30*10*1, 25*8*3

Shrug Machine: 3 plates per side, 12*4

Barbell Curls: 70*10*1, 80*10*1, 90*10*2

Calves Machine: 25*4

Abs: ~25*5 random stuff

Jonathan (4/4) Misc Day

On my non-powerlifting days, I often do a combo routine that attempts to cover shoulders, upper back, biceps, and some triceps. This is basically my "filler" day that tries to cover muscles that don't get special attention during Sheiko. You can call it beach muscle day if you want, but I don't really consider upper back a beach muscle.

Shoulder Press (dumbbells)
50*5*1, 60*5*1, 65*4*2, 70*4*2

Pull Ups (weighted)
BW*8*1, (BW+25)*8*3, BW*6*1

Lawn Mower Pulls (dumbbells)
85*8*4, each side

Pulling barbell up from waist to chest (name?)
110*8*4

Triceps Extension (cables)
unknown*8*4

Curls
Machine: unknown*8*3
Barbells: 45*8*3

Abs
approx 25*5*random stuff

Calf Raises
20*4*enough to make it burn hard

Jonathan (3/10) Shoulders, Back, Bi's

On my non-Sheiko days, I try to hit other muscles I somewhat care about but aren't covered by Sheiko's pure powerlifting plan.

Standing Shoulder Press: 95x5x1, 105x5x1, 115x4x2, 125x3x2, 135x2, 125x3x1

Weighted Pull ups: 0lbs x 8, 10lbs x 8, 20lbs x 6, 20lbs x 6, 0lbs x 6

Standing Rows with Barbell: 135x8x4

Pull Downs: 135x8x4

Misc Curls Burnout: dumbbells 30-40 lbs x 6 x 3, straight bar reverse curls 40-50 lbs x 6 x 2