Nov 27/09 - Shoulders
Today’s shoulder workout was based on exercise videos I watched, by Lee Hayward, on youtube (leemhayward). He’s got great information and knowledge. I basically watched all his shoulder exercise videos, and just made them into one long workout! Ouchies! 
I wasn’t focusing too much on heavy weights, more on endurance, and to just change things up, because my body needs it.
So here it is:
Nov 27/2009
*Pre-workout* Muscletech Myoshock
*Post workout* Cytogenix Cytocell, protein shake, and whole wheat crunchy peanut butter sandwhich
Standing Arnold Press 25×10 superset with db upright row 25×10 superset with seated db raises (thumbs down pinky’s up) 7.5×10
Did this 3 times, 2nd and 3rd sets of arnold press and upright rows used 30×10
Db lateral raises: 3 sets 15×10
Using 30lb barbell:
Underhand curl grip shoulder press 30×10 superset with wide grip upright row 30×10 superset with curl grip front raises 30×10
Did this 3 times.
Bent over db flyes: 20×10 and 2 sets 25×8
Plate raises 25×10 35×8 35×10 (this is not a type-o…I did 8 reps in the 2nd set and on my 3rd I thought to myself "don’t be a wimp! DO 10!" lol)
Power db lateral raises: 25×10 and 2 sets 30×10
Bradford press: (omg I LOved these!!!) 20lb barbell x 20 reps. And 5 sets of 20 using 30lb barbell.
[Abs]
Decline situps x 10 supersetting with medicine ball side twists x 20 (10 per side)
Side rises: (for obliques) with 45lb plate 10 per side x 3 sets
Leg raises: (using roman chair) 3 sets of 10
Knee raises: (using roman chair) 3 sets of 10
My shoulders were pretty much fried by the time I was done. Had a post workout drink before leaving the gym: Cytocell by Cytogenix Triple Berry Fruit Punch flavor. Came home and had a protein shake and a whole wheat crunchy peanut butter sandwhich.
Tomorrow i’ll be spending the day in Athabasca (on my days off, ugh!) to help raise money for the Mission, so they can buy diapers, baby formula, etc. I’ll be making and selling mini donuts…yum! Then i’ll drive 2 hours home and hit the gym for my "300" workout Excited!
