Trained shoulders and calves yesterday. Here is the insight:
Standing thick bar rack shoulder press 10r bar ( 55lbs ), 10r 2x25lbs + bar, 5r 2x45lbs +bar, 3r 2x55lbs + bar, 1r 185lbs, 1r 205lbs, 1r 215lbs, 1r 225lbs, 2x1r 235lbs/106,5kg *using fat gripz
One-arm dumbbell laterals 12r 45lbs, 10r 55lbs each arm
https://www.youtube.com/watch?v=LmDnSdu5Ul0
Bent-over laterals 12r 50lbs, 10r 55lbs
Seated thick dumbbell shoulder press 12,10r 70lbs *using fat gripz
Reverse pec-deck 12r 140lbs, 10r 150lbs
Dumbbell shrugs 2x12r 180lbs/81,5kg DB in each hand *using belt & wrist straps
Calves:
Combo:
Seated calf raises 2x15r 225lbs
Standing calf raises 2x15r 495lbs
Donkey calf raises machine 2x15r 400lbs
*Stretching & foam rolling at the end.
Feel stronger and stronger each session. After last year shoulder injury I couldn`t do any benchpress or pressing movement at all. So I am happy with progress so far. Never felt better.
Old School Bodybuilding for Strong – Healthy – Fit LIFE.
www.udoschoice.cz
www.florahealth.com
