Tore my shoulders up today...started the 8 weeks animalistic shoulder blitz. Did workout A, pretty brutal. I was thinking by looking at the program this would be the easy one of the 2!! I am anticipating the next one. Did calves also, here is how it went....
Shoulders..
(warmup)..machine presses, 2x20
Superset push presses with 3 drop sets, and a 4th from the waist up with front dumbbell raises..last 2 sets of push presses were with beginning weight to failure.
(10,6,6,8),(7,5,5,8),(6,5,5,7)5,5
10/10/10/10
Cable side laterals...3 sets, 2 sets of dumbbell side laterals
15,15,12,12
Dumbbell shrugs supersetted with dumbbell holds
15,10,12/3 sets of holds, 5 lb. heavier each time than the shrug
Calves
Standing calf raises smith machine(last set drop set)
20,15,10,(10,10)
Calf extensions off leg press
20,20
Appreciated my PWO shake today, as yesterday, used the full shake. Really getting back into the swing of things, my legs have a little DOMS from yesterday. Very cool!
I am still working on my new split...will be starting it maybe Sunday since the gym is closed Monday. I was going to take this weekend off, will see how it goes.
United StatesShoulders..
(warmup)..machine presses, 2x20
Superset push presses with 3 drop sets, and a 4th from the waist up with front dumbbell raises..last 2 sets of push presses were with beginning weight to failure.
(10,6,6,8),(7,5,5,8),(6,5,5,7)5,5
10/10/10/10
Cable side laterals...3 sets, 2 sets of dumbbell side laterals
15,15,12,12
Dumbbell shrugs supersetted with dumbbell holds
15,10,12/3 sets of holds, 5 lb. heavier each time than the shrug
Calves
Standing calf raises smith machine(last set drop set)
20,15,10,(10,10)
Calf extensions off leg press
20,20
Appreciated my PWO shake today, as yesterday, used the full shake. Really getting back into the swing of things, my legs have a little DOMS from yesterday. Very cool!
I am still working on my new split...will be starting it maybe Sunday since the gym is closed Monday. I was going to take this weekend off, will see how it goes.