Came back today with a vengeance. Tuesday is shoulders and legs. Had shrimp and veggies for lunch which is much better fuel than yesterday apparently. Took 3 rpm and normal rag about 2 hours later and hit the weights an hour after dosing. Here goes.....
Alternating DB Shoulder press 3 sets of 8 @ 20lbs
DB Shrugs 3 sets of 10 @ 50lbs
Incline Row to External Rotation 2 sets of 10 @ 10lbs
Javorek Complex 2 sets @ 10lbs.
BB Squats 3 sets of 8 @ 185lbs
BB Calf Raises 2 sets of 12 @ 185lbs
Then took the bike out for about 15 minutes.
Great workout today. Probably should do more for my legs but I'm under the impression that squats hit the entire lower body. Anybody's opinion on this would be welcome.
I defenitely got a good pump going from the supps and the rpm had me sweating like a monster. Great steady energy and focus throughout.