Today is Wednesday 19th March 2008
My back is still sore today, amazing really as we did so little. Lats really not lower back and a little bit in the mid trapezius which I'd expect from deads.
Today was shoulders and calves and we decided that we would pre exhaust the shoulders first this week and do our pressing last. The pump was insane, so much so that Matt was feeling sick!!!
The workout was as follows:-
Shoulders Side lateral raises
1x10 10kgs warm up
1x8 14kgs warm up
1x6 19kgs
1x6 21kgs dropped to 17kgs 1x6 dropped to 12kgs 1x8
FAILURE Lying side raises (on incline bench ~ one side at a time)
1x8 10kgs warm up
1x8 12kg
FAILURE Rear delt machine
1x15 1/2 stack warm up
1x15 3/4 stack ropped to 1/2 stack 1x10
FAILURE Seated smith press
1x12 60kgs warm up
1x8 100kgs dropped to 60kgs 1x8
FAILURE 40 minutes Calves Donkey calf raises
1x20 3/4 stack warm up
1x20 whole stack warm up
1x15 full stack + 15kgs attached
FAILURE Standing calf raises
1x15 full stack warm up
1x15 full stack + 3x20kgs plates WORK SET
1x10 full stack + 3x20kgs plates
FAILURE 15 minutes
Again it was a great workout, great pumps in both muscle groups. With a day off tomorrow I can mentally prepare myself for what I am sure will be an intense quad and hams session on friday.:crazy:
:lift: