Shoulder & Leg Workout Monday 18th May

18 May 2009 | Shoulder & Legs

Having had an absolutely rubbish night’s sleep last night, it was with some trepidation that I went to the gym today, not really feeling like I wanted to punish myself by lifting heavy weights, but I somehow mustered up the energy to do so! I guess this is part and parcel of doing weight training, one needs to have consistency and train regularly otherwise it’s just a waste of time.

Shoulders

My shoulder workout has been greatly simplified in that all I concentrate on now is heavy shoulder press, aiming to be able to press my body weight (90kg) by the end of the year. I started off with a three warmup sets and some shoulder stretches to make sure the joint is warmed up before doing any working sets.

  • 20kg x 10 reps (warmup)
  • 40kg x 10 reps (warmup)
  • 60kg x 10 reps (warmup)
  • 65kg x 10 reps
  • 65kg x 10 reps
  • 65kg x 10 reps

This weight still didn’t feel too heavy by the end of the last rep, so I think I will repeat this weight at my next shoulder workout (Friday), but aim to perform three sets of twelve reps before increasing the weight next week.

To finish off my shoulders, I figure I need to do some rear shoulder work so opt to perform some posterior deltoid raises.

  • 14kg x 10 reps
  • 14kg x 10 reps

Legs

I don’t look forward to leg workouts, mainly because they seem to be the most painful and least enjoyable, though I know I have to train legs, and train them hard to aid with other areas of my body – working the legs heavy has been shown to massively increase the levels of testosterone in the body which is needed to ensure an anabolic environment for muscle growth.

The first of my leg exercises is the squat, which I perform in a squat rack to ensure that if I fail on a rep, I can just dump the barbell and not injure myself. It’s important that if you are training heavy on exercises like squatting that you use a squat rack or a power rack to catch the barbell should you fail.

  • 65kg x 8 reps (warmup)
  • 85kg x 6 reps
  • 85kg x 6 reps
  • 85kg x 6 reps

Next leg exercise was the leg press which I really enjoy as I feel more in control than I do squatting or moreover, I feel I can go heavier without the worry of mucking up my back.

  • 200kg x 10 reps
  • 200kg x 8 reps
  • 200kg x 8 reps

That was it for my workout today, it was very hard to get through it given how tired I was from having a bad night’s sleep, but somehow I did get through it!

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