Day 44 - 08/23/2011 - Shoulders, Traps, & Abs
Exercise 1: Dumbbell Military Press
Set 1 - 30Lbs each arm for 25 reps
Set 2 - 40Lbs each arm for 25 reps
Set 3 - 50Lbs each arm for 25 reps
Set 4 - 50Lbs each arm for 25 reps
Set 5 - 50Lbs each arm for 21 reps
Set 6 - 40Lbs each arm for 25 reps
Exercise 2: Dumbbell Rear Delt Flys
Set 1 - 15Lbs each arm for 25 reps
Set 2 - 15Lbs each arm for 25 reps
Set 3 - 15Lbs each arm for 25 reps
Set 4 - 15Lbs each arm for 25 reps
Exercise 3: Dumbbell Lateral Delt Flys
Set 1 - 10Lbs each arm for 25 reps
Set 2 - 10Lbs each arm for 25 reps
Set 3 - 10Lbs each arm for 25 reps
Set 4 - 10Lbs each arm for 25 reps
Exercise 4: Machine Military Press
Set 1 - 90Lbs each side for 22 reps
Set 2 - 80Lbs each side for 21 reps
Set 3 - 70Lbs each side for 23 reps
Set 4 - 60Lbs each side for 25 reps
* As you may have noticed, by the time I got to this exercise, my muscles were just gassed, I mean they just say no, I would hit a wall and the weight would not go up any more!
Exercise 5: Dumbbell Shrugs
Set 1 - 80Lbs for 25 reps
Set 2 - 90Lbs for 25 reps
Set 3 - 100Lbs for 25 reps
Set 4 - 90Lbs for 25 reps
Exercise 6: Oblique crunches on back hyper-extension bench (body weight only)
Set 1 - 25 reps both sides
Set 2 - 25 reps both sides
Set 3 - 25 reps both sides
Set 4 - 25 reps both sides
Exercise 7: Hanging Knee Raises (body weight only)
Set 1 - 15 reps each side (30 reps total, alternating sides) immediately followed by 15 straight up
Set 2 - 15 reps each side (30 reps total, alternating sides) immediately followed by 15 straight up
Set 3 - 15 reps each side (30 reps total, alternating sides) immediately followed by 12 straight up
Set 4 - 15 reps each side (30 reps total, alternating sides) immediately followed by 10 straight up
* OK, I was completely gassed by the time I was done and all my muscles were totally burning and on fire, but I was able to do this entire workout without really taking any longer than usual breaks between sets &/or exercises and finished the entire workout, Abs included in right at 55mins, so just under an hour!
Diet:
Meal 1 - 6 egg whites/1 yoke (post-workout)
Meal 2 - OH Yeah Protein Bar & Syntha-6 RTD protein drink
Meal 3 - 8oz baked chicken & 1 can of green beans
Meal 4 - OH Yeah Protein Bar
Meal 5 - 8oz baked chicken & 1 can of green beans
Meal 6 - 2 scoops of whey protein in water
2+ gallons of water all day long
