Today was a shoulder training day. I used to hate these days, but after programming a pretty good shoulder training with expercises in a very specific order, I am very pleased with these workouts now. I have been able to increase the intensity and work the shoulders very hard with a lot of intense squeezing.
| Exercise | Weight/Reps |
| Hammer Strength Overhead Press |
140 x 12 |
| DB front laterals |
12.5 x 15 |
| DB side laterals | 12.5 x 15 12.5 x 14 12.5 x 12 12.5 x 10 |
| DB bent laterals | 12.5 x 13 12.5 x 12 12.5 x 10 12.5 x 10 |
| Incline Bench Laterals | 10 x 10 10 x 10 10 x 7 10 x 7 |
| Face Pulls | 90 x 15 80 x 15 70 x 15 60 x 15 |
| Upright Rows | 65 x 10 65 x 8 65 x 7 65 x 5 |
| Bench Leg Lifts | 95 x 15 95 x 15 |
| Bench Reverse Curls | 15 15 |
| Cable Crunch | 120 x 15 120 x 15 |
I used strict form on everything except the upright rows where I allowed a small amount of cheating. On the upright rows I used a wide grip and a slight (very slight) swing of the upper body. I made sure to get a strong squeeze on every repetition. My shoulders were pumped.
Pre-workout I used Horse Power X pre-workout formula and took 5 grams of BCAAs. I then drank BCAAs and creatine during my training. I finished off with a protein shake with maledextrin and vanilla whey protein when the training session was completed. I also downed 5 grams of BCAAs with my protein shake. I will do cardio in the morning to burn fat. Tomorrow will also be a biceps training day, so watch for the training log on that workout as well.
