Day 11 of 60

Thursday, June 30th, 2011


Workout: Shoulders, Legs

Today I skipped doing standing barbell overhead press, once in awhile you gotta mix things up.

Instead I did..

Dumbell overhead press: 50 x 7 x 4
Single arm dumbell overhead press: 35 x 12 x 3
Machine rear delt flyes: 60 x infinity and beyond, just reps out of hell, 30 second rest, repeat until arms hung limp.
Cable rotations + cable flyes: Three rounds, 10-15 reps, over and over until I cried a little.
Dumbell lateral raises: Using 10 pounds, raised and held until pain. 10-20 seconds per lift, side and front.

The knee was feeling OK, but a few days ago I had a lot of problems, so again I don’t want to aggravate it.

Leg press: 4 plates, 10 reps, 4 sets.
Calf raises:  Bodyweight per leg, alternating, reps until legs squishy.


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