Levrone-Like Delts
Today was shoulders..Hooray! Started with Seated Db Shoulder Presses with 90’s and got 7 (after a warm-up). I probably could have gotten 8-10 with a spotter, but I train alone; I also do not do the knee-up thing to get the DB’s up, I simply Power Clean them, sit back down and rep it out, I believe that this also drains my energy for the set, but oh well, I’m not gonna complain. Next sets were 4-6 reps.
Bent-Over Laterals were next ’cause my rear delts-they’re a-lackin’. 4 sets, 45’s, 8-12 reps. Then simply stand up to do some Side Laterals, same formula.
Barbell Shrugs were after that, 4 sets-405 x 8-12 reps. Then step inside of the BB to do behind-the-back Shrugs, 4 sets using 225-316–8-15 reps. Last was Reverse Pec-Deck Fly’s, 6 sets for 8-15 reps.
Then I focused the attention to my calves–now my calves are not perfect, nor are they sorry-looking, but nevertheless, I’ve decided to train them 5 days a week for 2-5 weeks just for the shock value. So today I did 12 sets for seated calf raises, 45 x 15, 90 x 10, then 10 sets with 135 x 5-8.
Abs were last, Hanging leg raises, how ever many sets to 40. Then a tri-set of Russian Twists with a 25, into weighted decline crunches (still with the 25), then I simply dropped the 25 and kept repping. It’s a nice formula, might use it for a while.
That was it, and I got 7 miles to do later, but right now I’m cooking up some ground sirloin and sweet-potatoes fries–awesome. Please take some time to remember those who served for our country today…
Happy Lifting
P.S. Levrone had some of the sickest shoulder (and arm) development ever…
