Today was shoulder workout day.  It was fitting because I had just read some articles about Arnold and how he blasted his shoulders.  My workout:

NOTE:  The timing has changed this week.  1 minute between exercises and 90 seconds between supersets.  This is to progressively overload the body.

Front DB lateral raise (ss)
15×12; 25×11; 25×8(f)
Arnold press (ss)
40×13; 45×10; 50×8(f)

Rear DB lateral raise (ss)
15×12; 20×11; 25×8(f)
Side DB lateral raise (ss)
15×13; 20×10; 25×8(f)

DB shrug (ss)
60×12; 60×11; 65×8(f)
BB Military Press (ss)
75×12; 80×11; 85×13(f)

Everything was taken to failure.  Somehow this workout (while identical to last week) didn't kill me as badly as it did last week.  I'm just pushing myself as hard as I possibly can at the gym.  My new goal for next week will be to increase my cardio.  Right now I'm doing it 2 times a week and I feel that I should increase that.  I'm excited about last week's results and want to keep the momentum going!

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After the stats day, I was pumped.  Could this program have been responsible for the results? Of course!  In addition, I was very focused on nutriton last week and will be even more so this week.  I want to see results.

My workout today consisted of a shoulder routine as follows.  Please note that this time the rest period is 1 minute between exercises and 90 seconds between supersets.

Front DB Lateral Raise (ss)
15×12; 25×11; 25×8
Arnold Press (ss)
40×13; 45×10; 50×8

Rear DB Lateral Raise (ss)
15×12; 20×11; 25×8
Side DB Lateral Raise (ss)
15×13; 20×10; 25×8

DB Shrug (ss)
60×12; 60×11; 65×8
BB Military Press (ss)
75×12; 80×11; 85×13

I worked on progressive resistance by increasing my reps on most of the exercises as well as adding weight in one spot (Military Press).  My focus continues to be on good form.  I must say that I didn't originally think that 30 seconds difference in rest time (90 seconds between supersets instead of 2 minutes) was going to make much difference, but it really does.  I felt like I was really being pushed hard with the shortened time.

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Here are my pictures for the week:

Left side view:

Back view:

Right side view:

Front view:

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Well, the week is behind me.  I did 45 minutes of cardio this morning.  I did a modified HIIT, doing some steady cardio for about 10 minutes, then about 10 minutes of HIIT and back to 25 minutes of steady cardio.  I got a great workout and felt energized afterward.

I just finished my measurements and here are the results:

I'm completely jazzed about my weight loss and fat loss this week.  This is by far the best week I've had with both items.  I did lose a small amount of LBM, but with the amount of fat I dropped this week (3.86 pounds) I am not concerned.  I believe the muscle will return in very short order with the Opimal Anabolics workout that I'm following.  Next week the program has me stressing the body a little bit more than this week.  It will be interesting to see how the decrease in rest periods pans out during the workout itself.

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Today was my first day off from weight training this week and I used that time to do cardio.  I spent 25 minutes on the elliptical trainer doing a HIIT style workout with 1 minute intervals.  I find that the HIIT workouts are awesome when strung together.  They burn so much fat.

After the cardio I felt weak and decided to put some carbs into my body in the form of a bagel.  Before finishing even half the bagel, I was feeling much better.  

I am really focused on the cardio aspect of my training right now because I know it has been lacking.  I have put a plan in place that will allow me to do my weight workouts in the morning and a good cardio workout 4 days a week opposite the weight workout.  Stay tuned for how successful this really is.

Tomorrow is pictures and measurements, so that should be interesting.

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