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.



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)


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

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


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s