Love Shoulder Day...Calves...not so much...

Had a great workout @ 24 today! I'm focusing on rounding out my shoulders a bit more for my upcoming figure competition. So its critical that I hit each section on my shoulders/deltoids: Anterior (front), Medial (middle) and Posterior (rear). Here's the workout:

WARM-UP...the usual...

*Shoulder Press: 70 LBS x 15 reps x 2 sets, 90 LBS x 15 reps x 2 sets
*Front Barbell Raises: 30 LBS x 15 reps x 4 sets
*Super-set - Lateral Raises + Leaning Lateral Raises
Lateral Raises: 15 LBS x 15 reps x 3 sets
Leaning Lateral Raises: 15 LBS x 15 reps x 3 sets
*Up-right Rows: 45 LBS "C" bar x 15 reps x 3 sets

Calves
*Seated Calve Raises: 90 LBS x 20 reps x 1 set, Drop-set (10 LBS drops) 20 reps x 4 sets
*Standing Calve Raises: 135 LBS x 15 reps x 3 sets, 90 LBS to failure

**Had to restore my iPhone to default and haven't reinstalled my Pandora Radio yet...good thing I had my workout partner to keep me motivated!! :)

Comments

Post a Comment

Popular posts from this blog

My Transformation Challenge: So it begins...

Since beginning Depoprovera in January 2013, I have be unable to drop a single pound. My weekly workouts consist of 5-6 days of weight lifting (split muscle groups) and 4-5 days of cardio (30-40 min sessions). Although I struggle daily with getting all my meals in, my macro-nutrients remain consistent. Yesterday I began taking Lo Loestren (low hormone dosage). Today I begin a more consistent diet & increased weekly cardio sessions. I will also be incorporating steam sauna sessions into my weekly regimen along with daily Apple Cider Vinegar tonics. Outside of my normal BCAA's and pre-workout thermogenic, I will be including a multivitamin and OMEGA3's.  GOALS : Purge body of toxins Increase metabolism Drop body fat by 5lbs Decrease body fat percentage by 2% This is my personal challenge. #JoinTheMovement and put yourself to the challenge. You're worth it and your body will thank you! #HealthierHappierStrongerYOU #HarmoniousMindAndBody Weekly progress pictures
Read more

Cajun Turkey…Bodybuilder Style!!

Ingredients: 1 1/4 pounds ground turkey 1/2 to 1 cup chopped onions and bell peppers  1 small Squash (zucchini or summer) diced (adds a little extra color!) 2 teaspoons Cajun seasoning (I use Tone's Cajun Seasoning with no MSG) 1/2 teaspoon hot sauce (My favorite is Cholula !!) 1/2 teaspoon salt 1/2 teaspoon ground black pepper Diced tomato & onion as garnish Instructions: Preheat a grill pan over medium-high heat. In a bowl mix together the onions and bell peppers, Cajun seasoning, hot sauce, salt, and ground black pepper. Add ground turkey and mix well. Reduce heat to medium and cook for 5 to 7 minutes or until cooked through. *If you’re cooking for the man in your life – the “Carb-oholic”, or need a little carb-boost, the turkey pairs well with brown rice lightly seasoned with salt or Tony Cachere’s.
Read more

Do you eat like a Mongol Soldier or peasant warrior?

A great way to get a lot of high-quality protein quickly is with a shake with protein powder added. This product has an interesting history. The first type of protein powder was powdered milk, which has its roots in the Mongol people and their powerful leader, Genghis Khan. The Mongols would evaporate milk by allowing it to dry in the sun and would reportedly take the chalk-like substance with them on their long journeys of conquest. In Genghis Khan and the Making of the Modern World, author Jack Weatherford suggests that a low-carb, high-protein diet with an emphasis on milk protein was one of the reasons for Khan’s success in battle: “The Chinese noted with surprise and disgust the ability of the Mongol warriors to survive on little food and water for long periods; according to one, the entire army could camp without a single puff of smoke since they needed no fires to cook. Compared to the Jurched soldiers, the Mongols were much healthier and stronger. The Mongols consumed a stead
Read more