Wednesday Shoulder Workout
Dumbell Shrugs
120lbs 15reps(10sec hold on final rep)
125lbs 12reps(10sec hold on final rep)
125lbs 15reps(10sec hold on final rep)**
Smith Machine Shoulder Press
175lbs 8reps
175lbs 8reps
175lbs 7reps(dropset 135lbs)
Upright Smith Row
135lbs 10reps++
135lbs 9reps
140lbs 9reps (dropset 95lbs)**
Seated Lat Raises (palms facing back)
20lbs 12reps
15lbs 15reps
15lbs 15reps
Rear Delt Lat Raises
30lbs 15reps++
35lbs 12reps**
35lbs 12reps**
Extreme Shoulder Stretching
3 sets held for 30 seconds
Ab Workout
3 sets of Hanging Leg Raises and Cable Crunches
++: denotes and increase in either reps or weight over last workout (not PR)
**: denotes a PR
Workout Thoughts:
Overall I was pretty pleased with today's workout. I normally like to do my trap work at the very end of my workout, but everything I wanted to use when I first got into the gym was occupied, so I just grabbed some DBs and did some shrugs. I followed that up with some work on the Smith Machine. My shoulder presses felt easier then that last time I did them, but I wasnt able to increase anything with them. My upright rows went very well and I was able to get an extra rep on my first set and a PR with 9 reps at 140lbs on the last set. I felt incredible on the rear delt raises and was able to jump up 5lbs from before and still get the same amount of reps. The only negative with today's workout was some elbow pain that started about halfway through my workout. I have some glucosamine on the way, so I am going to start dosing that and see if it helps any with the joint pain.
Workout Ratings
Energy/Focus: 8/10
*felt pretty good in both of these aspects
Endurance: 8/10
*endurance was good throughout
Strength: 8.5/10
*strength was good today and I set a couple PRs
Workout Overall: 8.25/10
*Good workout overall
Green Mag Thoughts:
Good strength today, which I was very happy about. I was able to increase weight or reps on a few excercises and I felt like I was right on the brink of being able to increase on a few others. So far I have been thrilled by the strength increases I have gotten while on
Green Mag. Everything is going great and I am very happy with
Mag so far. Looking ahead, tomorrow is a leg day. I am thinking of doing an all one leg day. I might do squats normally, and then do everything else one leg at a time. I like doing this every once in awhile because it switches it up and helps keep your legs symmetrical.
