I’m taking a rest week next week.  Supposed to do that every so often  I’ve been told and have read different things about what “every so often” means.  I think it means twice a year or whenever I feel like I’m going backwards*.  I decided it would be next week.  That’s the week before final exams.  I have a ton of work to do, so it’s a good week for a rest from lifting.  So this week, I’m counting down the workouts I have left and getting a little sadder as the number goes down.

*Backwards = forward progression is not consistent.  A few things are working, most aren’t.  I feel beat up.

Today was shoulders.  My least favorite workout.  Always a little pain with this one.  Pretty good chance of getting hurt if I’m not careful.  So the power tunes were on.  Focus was engaged.  Visualized the lifts I wanted to do before I did them.  Especially the heavier ones.   And for the heavy overhead press, I imagined someone standing behind me screaming at me like the boys do when they get all fired up.  It worked.  By the time I finished the first two exercises, my gimpy shoulder was hurting a little, so I went light for the rest of the workout.  It happens.  Not injured.  And I’ve got that rest week coming up.

I use an app called Gym Buddy on my iPhone and it lets me email sets data.  A few months ago, I started to post my workouts, but it got to be a little labor intensive – same problem everyone else has, too.  But I’ll try to do it again.  I emailed the sets data to myself and cut and pasted it here.

 

Shoulders Today

1/3/13  Overhead Press in Shoulders
3:02:17 PM  45 x 10
3:02:18 PM  45 x 10
3:05:25 PM  55 x 10
3:09:15 PM  65 x 5
3:16:46 PM  75 x 4
3:26:19 PM  85 x 1
3:33:11 PM  85 x 1

1/3/13  DB Shoulder Press in Shoulders
3:33:34 PM  20 x 10
3:38:36 PM  25 x 10
3:40:22 PM  30 x 10
3:49:13 PM  35 x 9
4:00:37 PM  25 x 8

1/3/13  Cable Front Raise in Shoulders
4:00:49 PM  5 x 10
4:00:50 PM  5 x 10

 4:04:31 PM  5 x 10


1/3/13  Cable Lateral Raise in Shoulders
4:01:08 PM  2.5 x 15
4:01:15 PM  2.5 x 15
    4:04:36 PM  2.5 x 15

1/3/13  DB Rear Fly in Shoulders
4:01:34 PM  10 x 10
4:01:35 PM  10 x 10
4:04:25 PM  10 x 10

1/3/13  Machine Lateral Raise in Shoulders
4:13:29 PM  20 x 10
4:13:36 PM  25 x 10

4:14:27 PM  25 x 10

1/3/13  Pec Dec Rear Delt Fly in Shoulders
4:13:45 PM  50 x 10
4:13:49 PM  50 x 10
4:16:38 PM  60 x 10

1/3/13  Cable Shrugs in Shoulders
4:27:57 PM  160 x 20
4:28:02 PM  180 x 20
4:28:08 PM  200 x 20

1/3/13  Face Pulls in Shoulders
4:28:21 PM  60 x 10
4:28:23 PM  60 x 10
4:28:28 PM  70 x 10

 

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