SixZebra’s Workouts

Nothing says, "i;ve had a good chest workout" like a sore chest 24 hrs later.  so now my shoulders AND my chest hurt.  great, throw in my darn meniscus injury and it seems i’m a complete mess right now.

geez, i forgot, through all the attention i’ve paid to my delts, and being overly concerned about my knee,  i did my  incline db presses with #40’s for all 4 sets of 10!  That would be a PB!  Guess its time to move up to #45’s!  Must have been all the coffee…

ok, i got a little doms going on in the shoulders.  not much but enough to know that i hit them a little differently than what they got used to.   I kinda judge the intensity of my workouts by how i feel the next day.   since i’m not in too much pain, i’m guessing that maybe my intensity wasn’t enough??  i know the pain gauge is not always a good way to judge a workout, but darnit - what does one have to do to  the shoulders enough to get serious, can’t lift your arms, call in sick to work doms?  matter of fact, i really don’t ever get much doms in my delts after a workout.  weird.
This can only mean one thing - i’ve outgrown my current weights.  Can’t wait till my next delt workout.  its time to start pressing some 40’s. 

Decided to try a little different shoulder workout suggested by no1stunna.  A nice little superset workout to get the old delts burnin’

Seated DB Presses  35 x 10  30 x 10  30 x 10  30 x 10
              * supersetted with*
DB Front raises       15 x 10  15 x 10  15 x 10  15 x 10
                   now thats a good burn…..
DB Side raises         15 x 15 ( 4 sets)
haven’t done supersets like that in a looooong time.

I was totally whipped after that.  The front delts took the brunt of the work so i should be feeling them tomorrow.

AS i’m still taking it easy ( on doctors orders) on my knee, i couldn’t help myself and did 15 min on the bike followed by some ham stretches.  My right ham is really tight from babying my knee the past few weeks. 

Thanks no1stunna, gonna do that one again next week.

well, another shoulder workout come and gone.  I’m thinking now, maybe trying to get 4 sets of 15 w/#35’s was a little bit of a lofty goal for me.  I may eventually get there, but not as quickly as I thought I would.  oh well; never quit!

Seated Presses -
#30 x 12 ( 3 sets)
#25 X 11

DB Side Raises
#20 x 15 ( 3 sets)
#15 x 15

PecDec ( rear delts)
#50 x 13
#50 x 12 ( 3 sets)

One-Arm Cable Raises (rear delt)
#10 x 15 ( 3 sets)

Looking over my last workout, aside from the presses, seems I could certainly up the weights a bit.  It was a challenging workout, but not the same challenge as trying to work with those #35’s for the first time on the presses.  Next week, probably time to up the weights a bit.

Seems taking the time off helped a lot.  No pain in the shoulders in todays workout.   Although I’m still dealing with a bum knee, I got in a pretty decent shoulder workout.

Arnies - #35 x 10, #35 x10, #35 x7, #35 x 6 +4

DB Side Raises - #20 x 15 ( 4 sets)

Front Plate Raises - #25 x 12 ( 4 sets)

Felt a lot stronger except on the 3rd set.  I think I lost my focus.  On the last set I had a spotter cause I was determined to get 10 reps!  I made some small increases which I’m happy about.  Some is better than none.

well, i’ve taken two weeks off to hopefully, let my shoulder heal from whatever was ailing it.
Although now i’m suffering from a knee injury from having the most kickass leg workout in my life with a friend 2 weeks ago.  I hear from the doctor tomorrow whether an MRI is in my future.  good thing is,  I can still do my shoulder workouts!

so its back to pounding away on the #35’s tomorrow.  My shoulders have grown some since taking on this little project so thats’ kinda neat.