Day 33 - A huge shoulder day!!
So today was another big day for me... I am really starting to feel like the water that was bothering me is starting to go away and that is really motivating me even more... I am getting used to this size now and am being able to shred it more... It always takes a bit of adjustment anytime you put on size, but I am finding ways to hold on to the size and shred it as much as possible... I will continue to work towards this...
Today's cardio was strong. I started with a 45 minute elliptical for 5.5 miles on level 8... Next I did the stairclimber for 25 minutes, 3.5 miles on level 13... I finished with the butt kick jump circuit. This is 8 sets of butt kick jumps... 30 jumps then rest 30 seconds and continue... This is very tough but I can see the extra shred that it is providing me and I love it!
So today was another big day for me with the weights. Today was shoulders and traps and I was determined to set some more PR's today and that was definitely achieved...
Superset: Smith machine shoulder press: 225 x10, 225 x10, 230x10, 235x10
Dumbbell alternate arm straight arm forward lateral raise: 65x10, 70x10, 70x10, 70x10
Superset: Single arm smith machine shrugs: 155x10, 165x10, 175x10, 175x10
Behind the back dumbbell lateral raises: 25x10, 25x10, 25x10, 30x10
Superset: Single arm shoulder press (calf machine): 90x10, 90x10, 90x10, 105x10
Single arm FREE WEIGHT straight arm full overhead shoulder lateral raise: 35x10, 35x10, 35x10, 35x10
Superset: Alternate arm rotary shoulder: 205x10, 205x10, 205x10, 205x10
Bodymaster lateral raise: 150x10, 150x10, 150x10, 150x10
I started off with smith machine shoulder presses and went right for my previous PR of 225 x 10 and I knew with how strong I felt that I would suprass it today... I ended up breaking it by 10lbs!! That was a huge PR for me at 235 x 10 on smith shoulder presses...
The dumbbell forward straight arm lateral raises were extremely tough. It takes a lot of endurance at that high of weight to complete these with alternating arms... I got up to 70 x 10 and that is very high for this exercise...
The smith machine single arm shrugs are some of the most effective shrugs I have ever done... I went very heavy at 175 x 10 and really love the way they isolate your traps...
I tried something new with behind the back lateral raise... You can't really get a full lateral raise on these but they work your traps so good... My traps were burning so much after these and I will definitely be utilizing these more in my workouts...
The single arm shoulder press on the calf machine is very difficult and really pushes the shoulder hard... I got up to 105 on this which is very impressive...
The free weight full overhead lateral raise is just tough! My PR was 25 x 10 on those and I did all four sets at 35 x 10... My shoulders were very tired after this but it was well worth it for the awesome results...
The alternate arm rotary shoulder is another very difficult exercise and takes a lot of strength... I did all four sets at 205, which is very high on this exercise...
I finished strong on the bodymaster lateral raise machine... I did max weight on all four sets at 150 and was definitely feeling it after this exercise...
This workout was a great success and I felt like I made some great progress again today... I feel like although my weight is still the same, that I am definitely leaning out more and that is what I like to see... I am very happy with the continued progress and feel I am definitely progressing how I like... I am just pushing more and more! All feedback appreciated!!
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