Time to get back on the horse.  I was going to work out on the weekend, I really was!  Then my energy just crashed and I pretty much slept all weekend.  Woops!  So Monday I was determined to get back into it.

Started off Monday with an early morning shoulder workout

Monday AM Shoulders/Calves/Abs (45 sec rest)

warmup – rotator cuff warmup

seated dumbbell shoulder press:  50 x 10; 70 x 10; 100 x 10, 10

side raise machine:  50 x 10; 70 x 10; 100 x 12, 12, 12

standing dumbbell front raise hammergrip:  20 x 10; 50 x 12, 12, 12

cable side raise:  30 x 10 plus 3 heavy negatives, 30 x 10+3, 10+3

widegrip upright rows (30 sec rest):  50 x 15, 15, 15, 15, 15, 15, 15

Superset Leg Press Calf Raises and Roman Chair Knee Raises (no rest, back and forth station to station):  8 plates x 20 calves and 15 abs:  20 & 15, 20 & 15

Cardio 15 min

 

notes:  I haven’t done dumbbell presses in a while but they felt good!  My left shoulder felt real sore on those side raises though.  By the time I was trying to do those heavy negatives, I had nothing left for side delts.  Upright rows felt great!  Shoulders and upper chest and traps are coming along I think, based on what I saw in the mirror.  Not much time after that before work so I did calves and abs with no rest then a short cardio session.  Off to work!

 

After work I headed to the studio for a session with the trainer! Fullbody compound time!

Monday PM Fullbody (45-60 sec rest)

Cardio 10 min warmup

Bench Squats:  185 x 8, 205 x 8, 225 x 8, 8

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Standing Military Press:  95 x 8, 8, 8, 8

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Smith Machine Bench Press: 225 x 5; 205 x 8, 8, 8

the bad form that forced me to drop weight

the bad form that forced me to drop weight

Assisted Pullups (varied grip):  8, 8, 9, 9

Barbell Curls:  65 x 8, 8, 8; 75 x 8

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Ab Roller:  8, 8, 8

notes:  Yay getting better at squats!  Finally 2 wheels!  I feel myself starting to get more comfortable with these, so hopefully the weight will keep climbing.  My form started to get horrible on the bench press, my elbows kept flaring.  This might be a result of all the shoulder work I had been doing today, I was just tired.  So we lowered the weight.  Booooooo, hiss.

 

And that was my double workout day!  Keep grinding those gains out!

 

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