Shoulders and calves are my weakest points, so I did them today (the last day of depletion and lowest carb day)with high volume. Not as crasy intense as usual, more high rep to deplete the glycogen stores so that they will "super compensate" and hopefully really fill up when I start the carb load tommorrow. Here is the workout:
seated dumbell press: 20's-20; 35's-15; 50's-15; 65's-15; 50's-12
laterals: 15's-15; 20's-15; 25's-15; 30's-12,11
incline rear laterals: 25's-15;30's-12,12,9
hammer strength press: 90-15; 140-15; 180-8,8;90-15
barbell shrugs: bar-15; 95-15; 135-15; 185-15; 225-15; 275-10; 325-8
alternating dumbell fronts: 20's-15; 25's-15; 30's-12
I then drank a protein drink and did 30minutes on the treadmill
This afternoon:
seated calf: 50-20; 90-15,15,15,15,15;140-12,10,12,12;90-15,15
smith machine calf: 90-20; 180-15; 270-15; 180-15,15
calf press: 270-15; 360-15,13,14
+20minutes stairmaster
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