Mon, 24SEPT12 – Shoulders, Calves & Cardio

Good news, and bad news.

Good news: Mindi isn’t changing my workout plan until peak week next week – the week before the show.

Bad news: It’s the same workout as last week ūüė¶

I didn’t go up in weight this week. Instead, to make it challenging and change it up, I reduced the weight on some lifts and increased the reps. Because I’m feeling weaker, due to the pace I’ve been going with work, life and training, I want to still reap some benefit from my time in the gym. Also, the higher reps will help with muscle separation – like a little muscle group massage.

I did this workout¬†after a BUSY 12 hour shift. It was a very long day…



Smith machine front and back shoulder press @ 55lbs (4 sets x 10 reps) –¬†dropped the weight 5lbs from last week

Seated bent over rear delt dumbbell flyes (slow and controlled, concentrating on feeling the contraction in the delts)  @ 8lbs (4 sets x 12 reps)/Superset with high cable rope pulls (keep traps down, focus on contracting the delts) @ 40lbs (4 sets x 20 reps)

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

Wide grip upright row push outs @ 20lbs/Superset with dumbbell up and backs @ 10lbs (3 sets x 12-15 reps)

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


Full extension calf raises (quick pulses) 3 sets x 25 reps/leg


20 minutes @ 8% incline, slower pace – contracting my glutes on each step

Followed by 10 minutes light jog on 10% incline



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