Shoulders yesterday evening in Geraardsbergen
Yesterday I went back to my old gym to do some shoulders. Felt a little bit strange at first to walk in there after more than a year.
Started with free weight seated military presses for a maximum of 120kg for 8 reps. Damn, I used to go a lot heavier on these, but I have been using the smith machine for a long time now and the stabilizing muscles seemed to have a hard time keeping the free weight bar under control, so I decided not to go too crazy on these to avoid injury.
After this, it was time for some side laterals, for a max of 28kg, followed by dumbell presses, but these turned out to be too light. The maximum dumbell weight over there is 50kg and I ended up doing sets of more than 15 reps.
Time to hit the front delts. For these I did some front dumbell raises.
The rear delts were hit with bent-over cable laterals, followed by seated bent-over dumbell laterals.
To finish off, I went back to the cable rack to do some side cable laterals to get a maximum pump in the delts.
Yesterday evening was also time to get measured. The weight was 111kg with a bf% of 5.1%. Not bad - seemed to have lost 2kg of body fat in one week, without doing any cardio at all.
Today is actually my off day, but I didn’t do any hamstrings yet this week, so I’m gonna go do them this morning.
