GymSamurai: Shortcut to Size, Phase I / Microcycle I / Day 4
"Your love for what you do and willingness to push yourself where others aren't prepared to go is what will make you great." - Laurence Shahlaei
Back at it! After a hiatus from steemit for a while, I'm back tracking and posting my workouts. I've been training fairly consistently while I was away, with efforts ramping up the past two months. I began Jim Stoppani's Shortcut to Size Program this week, and just finished Day 4.
Man, my shoulders were SCREAMING during this workout. Searing lactic acid burning during the latter sets. It didn't matter if I was lifting side, front, or rear delts - they all complained loudly. Fortunately, the pain subsided during the massage, but it kicked my ass so much today that I skipped doing calves when I couldn't find a seated calf machine and the leg press and standing calf raise machines were taken. I felt fine after a little rest, but geez... :)
After the first two exercises, my delts were so spent that I couldn't even do one plate (11 pounds) for 15 on the cable front raises, so I dropped down to 7.5lb dumbbells for the rest of the sets. My reps were a bit off for a few sets as I tried to find weights that would allow me to complete 12-15 reps.
I love shoulder days. No matter what shape the rest of my body is in, my shoulders stay pretty defined. Throw a pump at them and they start to pop quite nicely. :)
Leg Day tomorrow - LFG!
Body weight: 253.6lbs (-3lbs)
Body fat: 24.5%
Calories burned: 3709
Calories eaten: 2587 (235g protein, 188g carb, 78g fat)
Steps taken: 7450
Workout duration: 1:07 min
Weight lifted: 15,533lbs
Shoulders:
Dumbbell Shoulder Press: 80x15/11, 60x10, 40x15/5
Side Lateral Raise: 40x8, 20x14, 15x10/8
Front Dumbbell Raise: 22x8, 15x12/12/7
Rear Cable Fly: 22x12/12/12
Dumbbell Shrug: 150x15/15/15/12/8
Calves:
Skipped :(