OVER 40 MUSCLE

I really put it into high gear today. I love working delts and traps and today I punished both. The leg workout was not quite as intense but I will still be a little sore later today.

Here’s the day (all sets were taken to failure unless noted)

LEGS
Squats … 3
Supreset
     Leg Extensions … 3
     Standing Leg Curls … 3
Standing Calf Raises … 3

DELTS
DB shoulder press … 3
DB rear flyes … 3
DB side laterals … 3
DB front laterals … 4 (last set was a drop set)

TRAPS
Upright Rows … 4 (last set a drop set)
Shrugs … 3

Two things were changed in today’s workout. First of all, I had to do squats instead of the leg press because someone was hogging the machine. This dude was using the leg press, standing leg curl and Smith Machine doing some sort of maniacal tri-set garbage. I had not performed squats in a few weeks so I gave it a shot. I actually did more weight that I did last time I tried them so I guess that was an improvement.

Secondly, I changed up my upright rows a little. Instead of using the Smith Machine (remember the equipment hog from the last paragraph?) or the straight bar, I opted to use an EZ bar instead. This was not the standard EZ bar but one that has an almost U-shaped middle section to it. This allowed me to have a grip almost like a hammer curl really allowing me to get my elbows pointed out and put a lot of pressure on the traps. It felt pretty good so I will do this more in the future. The last set I put on a bunch of 5# plates on each side and went to work. When I would reach failure I would strip a 5 off each side and hit it again. I did this 3 or 4 times until there was about 10# on the bar and I was exhausted. Man what a pump. I think I found me a new finishing move for traps. I am glad I did shrugs before this one. I guess I’m smarter than I look (no comments from the gallery on that one).

Tomorrow is elliptical cardio and Friday I will end up with back and biceps. The week just keeps getting better and better.

This entry was posted on Wednesday, February 28th, 2007 at 10:00 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.