Two For One: Shoulders & Arms and Legs

Shoulders/Arms: Friday (9-4-15)

Hammer shoulder press: 
90/15
140/10
180/10
230/6, 6+3 rp*

Laterals:
25/20
30/15
40/10,10

Pressdowns: 4 sets
Dips: BW/ 3 sets of 12
Meadows/Tate Extensions: 3 sets/30
Barbell spider curls: 3 sets of 10
Low Incline db curls: 3 sets
Muscle rounds: 3 rounds on the Hammer Strength Preacher Curl

Legs: Sunday: 
Stationary Bike Warmup:10 minutes

Seated Leg Curl:
85/25
105/15
130/12
160/12
190/10
225/7+4+3 rp*

Leg Extension:
70/40
85/35
105/20
130/20

Leg Press: 
2pl/20
3pl/20
4pl/20
5pl.10,12

Hack Squat: 4 sets
Single Leg Press:3 sets
RDL'S:4 sets

RP = Rest Pause

I said I would do a video for my second workout of the week, but where I was training at I couldn't (thanks UNL Rec) so the best I could do was just list it for you. Some weeks I'll press twice a week. Others I won't do any, but I try to get in presses at least once a week. I've always had an issue with building broad shoulders, so I'm trying to get that nice cap and roundness. Going to take awhile for sure.

Heres a video for a visual explanation of Tate/Meadow presses.

Weight is at a decent 211-226....need to push the food more. I should be at a higher calorie intake. I better get comfortable being uncomfortable.