Mon, 10SEPT12 – Shoulders, Calves & Cardio

My shift today was 5pm-3am. I woke up at noon, ate breakfast, cooked and prepared my meals for the evening, then left the house at 2:30. I got to work around 3pm, which left me about an hour for my workout. I decided to do my weights before shift, then see how I felt afterwards to complete my cardio.

To my surprise, I felt pretty strong for the cardio portion, considering it was 3am, and easily got through the tough intervals on the treadmill!

Here’s what I did…



Smith machine front and back shoulder press @ 55lbs (4 sets x 8-10 reps)

Seated bent over rear delt dumbbell flyes (slow and controlled, concentrating on feeling the contraction in the delts)  @ 12lbs (4 sets x 10 reps)/Superset with high cable rope pulls (keep traps down, focus on contracting the delts) (4 sets x 15-20 reps)

Single arm standing side lat raises @ 20lbs (4 sets x 8-10 reps)

Wide grip upright row push outs @ 30lbs/Superset with dumbbell up and backs @ 12lbs (4 sets x 12-15 reps)

Arnold press @ 15lbs (3 sets x 10-12 reps)


Standing calf raises @ 25lb db’s in each hand (3 sets x 20 reps)


Treadmill Intervals x 35min. On 0% incline walk/warm up 5 min. Jog at 5 or 6 speed for 3 min., sprint at 9 or 10 speed for 45 sec., drop back down to 5 or 6 and job for 3 min. Continue to 35 min.


How I prepare my meals for shift work is coming soon to a post near you! 😉


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