Just as I anticipated my back is very very sore today. I woke up sore and it got progressively worse as the day wore on. I had personal training clients up until 2pm today and by the time I was training my 1pm client I was starting to worry if I would be able to train shoulders at 2:30. My traps are super-sore. Actually my entire back is sore from my neck down to lower back. I like it!!!
At about 2:15 I took several extra strength tylenol gels and headed over to meet Tricia for our workout. The first few sets of overhead presses were really painful, but after I got warmed up it wasn’t bad. We got a good workout, but I didn’t push my shoulder exercises to the limit. I felt it was best to back off the intensity a little today. I’ll crank it back up next week if everything feels good.
After biceps I did calf raises, which I didn’t do on Monday. I also did some bonus quad work.
Overhead DB Press 7 sets 12-15 reps
DB Lateral Raise 4 sets 12 reps
Rear Delt Machine Fly 4 sets 12-15 reps
Tricep Pressdowns 4 sets 15, 12, 10, 10
Skull Crushers 4 sets 15, 12, 12, 12
DB Curls 4 sets 10 reps
Cable Curls 4 sets 10, 6 (went too heavy), 10, 8
Donkey Calf Raise 6 sets 300X12, 400X12, 450X12, 500X12X10X10
Single Leg Extensions 5 sets 10-12 reps