Shoulder & Legs Workout Friday 22nd May 2009

22 May 2009 | Shoulder & Legs

Shoulders

Started off with a few warmup sets of shoulder press, 40kg, 50kg, 60kg for 10 reps each set. Did some stretching exercises and rolling of the shoulder joint to make sure that it was all warmed up and loose before doing my working sets.

  • 70kg x 10 reps
  • 70kg x 10 reps
  • 70kg x 10 reps

Next up for shoulders was lateral raises, this time, I focused on leaning forward slightly so that the whole of the lateral deltoid gets a workout, rather than just the front part. I did these reps fairly slowly making sure that the deltoid was working rather than using any momentum to lift the weight.

  • 8kg x 15 reps
  • 8kg x 12 reps

After lateral deltoids, I did my rear deltoids with some raises. To do these, I bend at the waist, so that my back is pretty much perpendicular to the floor.

  • 12kg x 10 reps
  • 12kg x 10 reps

Legs

First up for legs is some stretches, mainly quad stretches, but also some hamstring stretches and hip rolling to loosen the joints in preparation for the squatting and leg pressing that I’m about to do.

For squats, I perform them very deep, so I don’t use as much weight as some people would do, but I find by going very deep, I get a good workout on the legs. I judge this by the length of time it takes for my legs to feel recovered after a workout, which is usually about three whole days!

  • 65kg x 8 reps (warmup)
  • 75kg x 8 reps
  • 85kg x 8 reps
  • 75kg x 8 reps

Next up and last for my workout today was the leg press, which is my favourite for legs, although I do have a love hate relationship with it. I love it when I’m not doing it, but when I’m in the machine, pressing, I’m actually hating it, and I just want to get my sets over and done with. I guess, I know that it’s beneficial for my training to do heavy squats and leg press so the fact that I am able to do it (now I’m training at a serious gym) is a good thing.

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

That was it for my workout, I finished off with some decline bench sit ups, a set of planks for 60 seconds and a set of ab crunches.

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