Week 4 – Monday – Shoulders Workout

Dated: Monday, 21st February, 2011

Body Parts Trained: Shoulders

Training Duration: 45 min (Morning)

Weather: Cold

Training Partner: SA_Hardtarget

Total Exercises: 5

Feeling before the workout: Felt a bit tired but was ready to pump some Iron. I had some pain in my left shoulder yesterday night, but it felt okay this morning.

Workouts

Military Press
Sets: 4 sets
Repetitions:          12 – 12 – 10 – 10
Weight (kg):          B.B – B.B – 5 – 5

Behind-the-neck Presses
Sets: 3 sets
Repetitions:          12 for each set
Weight (kg):        5 Kg throughout

Seated Dumbbell Presses
Sets: 3 sets
Repetitions:          12 for each set
Weight (kg):         4 kg for all sets

Standing Lateral Raises
Sets: 3 sets
Repetitions:          8 – 6 – 5
Weight (kg):         4 Kg for all sets

Upright Rows
Sets: 3 sets
Repetitions:          12 for each set
Weight (Kg):         5Kg for all sets

My calorie intake

Half Orange before workout
500ml of Water during workout
2 Eggs after workout
2-Egg Omelet in Breakfast
1 glass of Milk

My feeling after the workout
Since I increased load for my shoulder workout and felt little to no pain, I am really happy. My shoulders are getting stronger everyday, and that’s a really positive thing for me.

Legend
B.B = Barbell