great workout just wait for the to come keep killing it.. FYI my log is up as well patiently waiting*sigh* still no. wrecked my shoulders though.
CRUSHED shoulders today.
walked into an almost empty gym. grabbed the 45lb dumbells. sat down. pushed them over head for 12 reps to get the blood flowing. grabbed a 10lb plate and warmed up my rotators further immediately after. about 45 seconds later, grabbed the 65 lb bells for another warm up set of 12. another 45 seconds. another 10 lbs and 12 reps. 45 seconds later i did it again. and again. for the last set i hit 75's and then 55's for 8 each (starting to gas on the high intensity short breaks with slow negatives)
seated shoulders on the smith- 135x10 super set with 17.5lbs each hand lateral raises. 1 minute break. 185x10, super set 17.5lbs lateral raises. 1 minute. 185x8 superset 17.5. 1 minute break 135x10 no superset.
by the time i got done doing my pressing movements i thought my delts were going to pop. so i went and did cables for the same rep counts as my back day- 4 sec neg, 2 sec pause, 2 sec push.
Rear delt cable flies, 15lbsx10. 20lbsx10. 20lbsx10. 20x10 dropset 10x10
facepulls. 3x12 @ 80 lbs
20 minutes on the elliptical.
shoulders are still killing me 2 hours later. LOVE the pump.