Gymnmc23’s BodyBlog

Well tonight was shoulder night and it was hard to get warmed up tonight since it was 12 degrees outside when I went to the gym. Plus I cant say it enough I really hate this time of the year at the gym! Damn new years resolutioners all over the place just taking up space and wasting my workout time. But enough about that and on to what I did tonight.

For shoulders I started with seated dumbbell presses. First I did three warm up sets with light weight 40 lbs dumbbells. My first normal set I used 80lb dumbbells for 10 reps. Second set I used the 90s for 10 reps and for my third set I used the 100s for 10 reps. Last set I went down in weight to the 80s and did a set of 12 reps.

My 2nd shoulder exercise was reverse peck-deck for my rear delts. I did 4 sets with 110lbs.

My 3rd exercise was behind the neck military presses. I use the smith machine to do these on. For the first and second sets I did 225lbs for 8 reps. For my third set I jumped up to 300lbs even and got it 7 reps. For my last set I jumped down to 135lbs and did it for 30 reps.

My 4th exersice I did seated shoulder flies. I like to use an empty flat bench to do these on. I did 4 sets with 45lb dumbbells for 10 reps each set.

My 5th exersice I did bent over dumbbell rows I guess you would call it for my rear delts. I used the 50lb dumbbells for 4 sets of 10 reps.

Finished my workout up by doing behind the back shurgs on the smith machine. I did 315lbs for 4 sets of 12 reps. I followed this up by using the shrug machine my gym has and I did 5 plates on each side which is 10 plate so that would be 450 lbs. I have no clue how much the machine weighs so I never include it on the weight total. But I did 4 sets of 12. And that was my shoulder workout for tonight.

Something off topic a little, I tried this joint and bone drink I got today from bodybuilding.com as sample after I finished my workout. I cant tell any difference after my workout if its made my "joints feel better" but the stuff did taste god awful. It was supposed to taste like orange but it didnt even come close. It looked like I had pissed in my water bottle and it was super bitter. Oh well if I knew the stuff worked I would buy some. I need something more than the glucosamine I’m currently taking for my joints. Any ideals out that about good joint supplements??

This entry was posted on Thursday, January 15th, 2009 at 9:41 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.