Krystle’s Blog

Yesterday I had a massive cheat.. although I did have a killer shoulders and cardio day. I cheated with Indian food and dessert with a friend of mine. It was bomb, and I enjoyed every morsel… but it’s nice to come back to eating my plain oats again this morning and gorge on water and green tea back at work bright and early. I did a little extra cardio as well. For shoulders I supersetted 30# bb upright standing rows with 5# plate side lateral raises, did 4 sets of 15 each. I also supersetted 20# bb standing military press with 10# front plate raises, and did 4 sets of 15 each as well. I did seated shoulder press after with 15# db for 4 sets of 12… these were super super hard! I usually use 20# but after the other stuff I just couldn’t! Then I did the reverse delt fly machine at 45# for 4 sets of 15 and could hardly squezze out that last few on every set. And to top it off I tried to reverse drop set with the shoulder press machine, starting at 30# and 15 reps. For cardio I did a 5 min. warm up, post-weights I did 30 minutes of elliptical mild intervals, followed that with 20 minutes stepmill 3×1 intervals.

This entry was posted on Friday, April 24th, 2009 at 9:52 am 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.