Today is friday and was doing some heavy lifting this week. Yes sir! But anyways…today was shoulders, traps, and calves. So, let me list this all out and get back on the grind at work.
Barbell Shoulder Press
75lbs – 15 reps (ooo the burn started about 13 reps)
95lbs – 10 reps (burning, burning, burning!)
105lbs – 6 reps (even MORE BURNING!)
115lbs – 4 reps (HEAVY!! Had help on the last two)
Side laterals up the rack– so let me explain up the rack, and when you see this in my later lifting journal entries you’ll be like ooo I learned that in earlier entries. HA! But anyways, when you go up the rack, that is exactly what it sounds. You start with a weight that you can do 15 to 20 reps with on these laterals. Do the reps, drop the weights and go up in weight and pyramid set them. So I did 8, 10, 12, 15 pounds and 15, 12, 9, 6 reps respectivly and did this twice, which is two sets, but its like doing 8 sets.
Pec Dec to the Rear
65lbs – 15 reps
75lbs – 12 reps
85lbs – 8 reps
Dumbbell Shrugs
75lbs – 15 reps
85lbs – 12 reps (my grip is horrible, i coulda done more but I was losing grip on the dumbbells. UGH!)
So on to calves…and I must say, my calves are looking the best on me right now. You can see the seperation it kinda looks like a horseshoe…Yeah boy! But anyways.
Standing Calf Raises
230lbs – 15 reps
250lbs – 12 reps
Seated Calf Raises
140lbs – 15 reps
160lbs – 12 reps
I don’t know why, but seated calf raises burn so much more, is it because I do them after the standing ones. Next week I’ll try to flip flop them just to see if I could possibly do more weight.
Hope you have a great weekend….as always, if you have any questions about lifting, diet, anything related to this…holla at me. You can find my info on the contact page.