(DBShoulderPress)35x12,45x10,50x10,10,10 (5)
(HangingLegRaise)3x15
(20#LatRaise)3x12
(25#FrontRaise)3x10
(100#RearDelt)3x10
(LyingLegRaise)4x15
(TortureTwist)16,14,14
(25#BackExtension)2x12
38mins
I didn't have time to do shoulders yesterday during my upper WO and my knees have been bothering but I really wanted to work out today, so I decided to do a quick shoulders/abs WO.
I haven't done any DB shoulder press in a while, so I didn't quite know what weight to use or how I'd fare. My plan was to maybe do 3 heavy sets and do most of the work with direct delt work. I started with 35's and used it as a warmup becuase it was light. 45#'s was light too. The heaviest DB's at the small Sprint gym are 50#"s, so I did those and did 3 sets of 10. Really would have liked to have gone heavier and lower reps. Still some decent work and I was pleased that 50's very workable. I supersetted with hanging leg raises. I did them straight legged and they were good. Abs are stronger than I thought. I guess the heavy work I've been doing has actually been working (I wasn't sold on low-rep, heavier ab work).
I did lateral/front/rear delts as a triple set and supersetted them with lying leg raises (with hip thrust toward ceiling at end of each rep). I finished with torture twists and some back extensions.
Pretty good little shoulder WO and some decent ab work. I probably should have done some weighted cable crunches.
Nutrition:
I weighed 183.4 this morning. Good nutrition day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 220 | 107 | 48 | 1,748 |
| Calories | 880 | 428 | 428 | 1,736 | |
| Percent | 51% | 25% | 25% | ` |
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