Morning Weight- 168 lbs
- Shoulders, Traps and Abs
- DB shoulder press 4×7 (50’s)
- Arnold Press 3×7 (35,30)
- Upright Rows SM 3×10 (95)
- Shrugs SM 5×10 (225)
- Hammer Shoulder Press 4×8 (90)
- Reverse Fly (machine) 4×10
- Lateral Raise (machine) 3×8 (15)
- Weighted Ab Crunch Machine 5×10 (100lbs)
- Oblique machine 3×10 (80lbs)
I was feeling the machines today. I usually stick to free weights, but shoulder press felt heavy for some reason and couldn’t go as heavy as I wanted. To make up for the lack of strength I did more volume and tried out a bunch of different shoulder exercises. I have to admit for shoulders, machines definitely help you to feel and isolate the muscle better. Definitely plan on adding in machines in the future, but they will be placed after my main compound movement with free weights.
Also tried the oblique machine and was shocked at how effective it was. I posted a little bit ago about building good abs and have included some high rep days and some heavy days. Today was a heavy day and I’ll probably stick to machines for those due to the amount of tension I felt on my abs. I not only felt my obliques, but the front of my abs and even my back to extent. Basically work the entire core in one movement.
Nutrition had a lot of fat early in the day and a lot of carbs towards the end. For lunch I had a 3 whole eggs and 3 egg white omelet with toast. Might have to make that a staple meal, because it was epic. Finished at around 2500 calories today.
One thing to note is I drastically increased volume for shoulders and it was definitely a nice change. I already feel more sore then usual. Might enjoy just hammering one body part every 6 days rather than doing each body part twice a week.