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Day 30 - A Huge Shoulder Day!!
So today was just an overall better day for me. I felt like I was holding a lot less water, although still holding more than I am comfortable with, but I felt like I had much more energy again today, more than I have had in quite some time. I was really liking the start to the day and it reflected in my workout.
For cardio today I started with the elliptical for 60 minutes on level 8 for 7.75 miles. Then I went to the stairclimber for 10 minutes on level 13. I finished with 100 consecutive burpees.
I can't wait for my new shoes to get here. They should be here any day. I waited for the gel nimbus 14's to come out but I truly miss running. My shoes now are just worn and running the way I run just causes me setbacks and I am being smart and waiting as opposed to giving myself shin splints. They will be here tomorrow or the next day!
Today was shoulders and traps and I just felt like this would be a very strong one for me and I was definitely right!
Superset: Hammer strength shoulder press: 230 x 10, 250 x10, 250 x 10, 260 x 10
Single arm FREE WEIGHT, bent- arm lateral raise: 45 x 10, 45 x10, 45x10, 45x10
Superset: Standing wide grip straight bar shoulder press(10 second negatives) - 90 x10, 90x10, 90x10, 90x10
Seated dumbbell simotaneous straight arm shoulder lateral raises - 40 x 10, 40 x 10, 40 x 10, 40 x10
Dumbbell shrugs - 140 x 10, 140 x 10, 140 x 10, 140 x 10
Superset: Seated dumbbell arnold press - 65 x 10, 65 x 10, 65x10, 65x10
Seated simotaneous dumbbell rear delt - 50 x 10, 50 x 10, 50 x 10, 50 x 10
Dumbbell simotaneous high row: 60 x 10, 60 x 10, 60 x 10, 60 x 10
This workout was awesome from start to finish. I am not sure what my PR was previously on hammer strength shoulder press but 260 is almost three plates on each side... It was tough but I felt was very impressive.
I love to do free weight lateral raises because I just feel like I get so much more out of them. They definitely can give a little fatigue because the required effort with the weight distribution is much more difficult but they are great to mix in and with a 45 plate, they are very difficult but a huge accomplishment...
The standing shoulder press negatives are so tough doing each rep for ten seconds. My PR on these had been 80 so 90 was a nice increase. By the fourth set, your shoulders are just so burnt but they are shaped so nice!
I was getting so many looks when I was doing the seated simotaneous straight arm lateral raises... The amounts of veins and shred that was showing on these was absolutely insane. I have to get a video of these next time I do them because as hard as they are, I am able to block some of it out because of what I see in the mirror. These are just an awesome workout though and I love what they do for my shoulders.
Next I went as heavy as I ever have on dumbbell shrugs. I started with PR weight at 140 x 10 and finished with a nice PR of 145 x 10.
I stayed consistent on my dumbbell arnold presses. I always do them later in my workout so they are very difficult. I feel like 65 dumbbells on these are very impressive, especially considering what my shoulders had gone through prior to this one.
The simoteaneous rear delts are very tough because of having to hold the weight up for so long even with your chest. I love the way these feel as opposed to doing them on a machine because you have to work so much harder this way... These are excellent for adding size to your traps.
I finished very strong with dumbbell high rows. I started at PR weight of 60 x 10 and finished at that weight. These were so difficult to finish with but I felt it was a great way to finish an extremely productive workout...
I am just thrilled with the continued progress... I am however still bothered by the extra water that I have and just cannot wait to get rid of it... I am very touchy when it comes to this but I will definitely get it gone by cycles end. I am just so happy with my strength increases and just watching my muscles transform... The vascularity continues to be amazing and seeing these changes just motivates me more to continue to add to them... All feedback appreciated!!
So today was just an overall better day for me. I felt like I was holding a lot less water, although still holding more than I am comfortable with, but I felt like I had much more energy again today, more than I have had in quite some time. I was really liking the start to the day and it reflected in my workout.
For cardio today I started with the elliptical for 60 minutes on level 8 for 7.75 miles. Then I went to the stairclimber for 10 minutes on level 13. I finished with 100 consecutive burpees.
I can't wait for my new shoes to get here. They should be here any day. I waited for the gel nimbus 14's to come out but I truly miss running. My shoes now are just worn and running the way I run just causes me setbacks and I am being smart and waiting as opposed to giving myself shin splints. They will be here tomorrow or the next day!
Today was shoulders and traps and I just felt like this would be a very strong one for me and I was definitely right!
Superset: Hammer strength shoulder press: 230 x 10, 250 x10, 250 x 10, 260 x 10
Single arm FREE WEIGHT, bent- arm lateral raise: 45 x 10, 45 x10, 45x10, 45x10
Superset: Standing wide grip straight bar shoulder press(10 second negatives) - 90 x10, 90x10, 90x10, 90x10
Seated dumbbell simotaneous straight arm shoulder lateral raises - 40 x 10, 40 x 10, 40 x 10, 40 x10
Dumbbell shrugs - 140 x 10, 140 x 10, 140 x 10, 140 x 10
Superset: Seated dumbbell arnold press - 65 x 10, 65 x 10, 65x10, 65x10
Seated simotaneous dumbbell rear delt - 50 x 10, 50 x 10, 50 x 10, 50 x 10
Dumbbell simotaneous high row: 60 x 10, 60 x 10, 60 x 10, 60 x 10
This workout was awesome from start to finish. I am not sure what my PR was previously on hammer strength shoulder press but 260 is almost three plates on each side... It was tough but I felt was very impressive.
I love to do free weight lateral raises because I just feel like I get so much more out of them. They definitely can give a little fatigue because the required effort with the weight distribution is much more difficult but they are great to mix in and with a 45 plate, they are very difficult but a huge accomplishment...
The standing shoulder press negatives are so tough doing each rep for ten seconds. My PR on these had been 80 so 90 was a nice increase. By the fourth set, your shoulders are just so burnt but they are shaped so nice!
I was getting so many looks when I was doing the seated simotaneous straight arm lateral raises... The amounts of veins and shred that was showing on these was absolutely insane. I have to get a video of these next time I do them because as hard as they are, I am able to block some of it out because of what I see in the mirror. These are just an awesome workout though and I love what they do for my shoulders.
Next I went as heavy as I ever have on dumbbell shrugs. I started with PR weight at 140 x 10 and finished with a nice PR of 145 x 10.
I stayed consistent on my dumbbell arnold presses. I always do them later in my workout so they are very difficult. I feel like 65 dumbbells on these are very impressive, especially considering what my shoulders had gone through prior to this one.
The simoteaneous rear delts are very tough because of having to hold the weight up for so long even with your chest. I love the way these feel as opposed to doing them on a machine because you have to work so much harder this way... These are excellent for adding size to your traps.
I finished very strong with dumbbell high rows. I started at PR weight of 60 x 10 and finished at that weight. These were so difficult to finish with but I felt it was a great way to finish an extremely productive workout...
I am just thrilled with the continued progress... I am however still bothered by the extra water that I have and just cannot wait to get rid of it... I am very touchy when it comes to this but I will definitely get it gone by cycles end. I am just so happy with my strength increases and just watching my muscles transform... The vascularity continues to be amazing and seeing these changes just motivates me more to continue to add to them... All feedback appreciated!!
