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5/10/2012 1:24:56 PM - Steve Pulcinella
Cannonball run shoulder workout
Yesterday an orange bodybuilder salesman came to the gym and gave me a bunch of samples and double talked a bunch of fancy supplement terms all over me. He also layed a bunch of samples on me, so I tried this new pre-workout powder today called "Muscle Marinade". It tasted kind of rude but with my muscles fully marinaded we decided to do a high-rep shoulder burn after our heavy presses.
Military press: worked up to max single-
50kgx8
70x5
80x5
90x5
100x3
107x1
112x1
117x2 misses
Press behind neck: 100 reps
Dumbbell side raises: 100 reps
Band pulls: 100 reps
Hammer curls: 7x12
Neck work: 8 sets
My guys LOVED this workout, you should have heard them bitching the whole time.
 The Best Gym in the Hood
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