Mon, 17SEPT12 – Shoulders and Calves

What a day!   I was pretty exhausted and the last thing I wanted to do was a workout after work, but that’s all I could fit in. I was hoping to take a double lunch, and get in for a workout during shift, but I got stuck on a call that pretty much took up the whole day – with traffic court thrown into the mix.

So, feeling completely exhausted, I dragged my butt into the gym and got ‘er done!

I’ll be honest, it wasn’t the best workout in the world, I felt drained and weak. However, I dropped my sets from 4 to 3 and lightened my load on some lifts, concentrating on good quality form over going heavy.  That got me through it…

…I just didn’t have any juice left for cardio.

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Shoulders

Smith machine front and back shoulder press @ 60lbs (4 sets x 8-10 reps) – increased my weight by 5lbs this week! 

Seated bent over rear delt dumbbell flyes (slow and controlled, concentrating on feeling the contraction in the delts)  @ 10lbs (3 sets x 10 reps)/Superset with high cable rope pulls (keep traps down, focus on contracting the delts) @ 40lbs (3 sets x 15-20 reps)

Single arm standing side lat raises @ 15lbs (3 sets x 8-10 reps)

Wide grip upright row push outs @ 20lbs/Superset with dumbbell up and backs @ 12lbs (3 sets x 12-15 reps)

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

Calves

Calf jump shots @ 20lb db’s in each hand (3 sets x 20 reps)

Full extension calf raises @ 20lbs (2 sets x 10 reps)

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