60 Days Left

Monday, June 20th, 2011


Workout: Delts, Core

Standing shoulder press: 125×4, 125×5, 125×3, 95×10
Cable standing shoulder external rotation + internal rotation: 3 sets each to failure, no rest
Dumbell alternating raises (front + side): 3 sets each to failure, no rest
Rear delt flyes: 3 sets of 15, 30 seconds rest

Bird dogs
Hanging leg raises
All back to back to failure, no rest, for 20 minutes

Today’s workout, first in the next 60 days, was brutal. I ate something yesterday that caused my insides to evacuate repeatedly, and even though I managed to keep down a decent amount of Father’s Day Dinner (spaghetti and meatsauce) and slept 10 hours last night, I had zero energy in the gym.

Anybody else would have packed it up, but I pushed myself and pounded my shoulders into mulch.

My post workout meal (typically a cup of frozen blueberries, a handful of frozen strawberries, ground flax seed, powdered psyllium hush, creatine, and two scoops of whey protein powder, a calcium/magnesium tablet and a vitamin D-3 pill blended) was accentuated by two cups of Gatorade. Damn that was good.

Lunch will be two sausages plus some cauliflower, dinner will be a steak and some veggies.  Before bed I’ll have a two-scoop whey protein shake.


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