The second fitness diary blog. For the readers that's new to my blog posts I also have another blog series called "fitness logs". Fitness logs series is about my body changes and my personal best lifts I achieve within each month where as my "fitness diary" series is revolving around my day at the gym, If I seen any changes in my strength or if I had a of day, that day.
Getting Started:
A lot like yesterday when I woke up I never had much of any motivation even after the great day I had yesterday. But like yesterday I dragged myself to the gym and had another KILLER workout.
This workout was really short. It was about 30 to 45 minutes long, I think I got through my four shoulder exercises so quickly because like yesterday I was by myself and I went earlier in the day so I didn't need to wait for other people to be done with the equipment as much. I also noticed I have gained a lot of strength or i'm discovering a lot of new strength in my shoulders since the last time I worked them out.
Workout 1
Dumbbell Shoulder Press
Dumbbell Shoulder Press is pretty easy to do and kinda fun to do. To preform a dumbbell shoulder press you select your desired weight of dumbbells bring them over to your workout bench that is set at a 90 degree angle, sit on the bench and raise the dumbbells so you make a 90 degree angle with your arms then raise them over your head.
My Performance
20lbs x 8 Reps (warm up)
30lbs x 10 Reps
35lbs x 8 Reps
40lbs x 8 Reps
25lbs x 10 Reps
Workout 2
Seated Bent Over Rear Delt raise
To preform the seated bent over rear delt raises you sit on the end of the workout bench with desired weight of dumbbells with your legs together and have the dumbbells behind your calves. Keeping your body forward with your arms slightly bent you lift the dumbbells straight to the side until your arms become parallel to the floor.
My Performance
15lbs x 8 Reps (warm up)
25lbs x 10 Reps
35lbs x 6 Reps
15lbs x 15 Reps
15lbs x 10 Reps
The 30lbs weight wasn't on the weight rack so I had to go with the 35's I feel if I went with the 30lbs dumbbells I would have gotten the full 8 reps instead of the 6.
Workout 3
Side Lateral Raise
The side lateral raise is a really easy workout and can be really helpful to workout your shoulders. To preform this workout you pick desired weighted dumbbell and start standing up with the dumbbells to your sides and raise them to the side till your arms are parallel to the floor.
My Performance
15lbs x 8 Reps (warm up)
20lbs x 10 Reps
25lbs x 8 Reps
20lbs x 8 Reps
15lbs x 8 Reps
Workout 4
Front Cable Raise
I actually hated this exercise, but to preform this exercise you grab a single hand cable attachment with the cables and select the desired weight on the cable machine and began to raise the weight with the attachment ahead of you.
My Performance
15lbs x 8 Reps
12.5lbs x 8 Reps
12.5lbs X 8 Reps
Workout 5
Reverse Machine Flyers
These guys are pretty easy to do, all you need to do is go to the machine sit on the machine and in a semicircular motion you will pull the weight out to your side and back contracting your rear delt, and repeat!
My Performance
70lbs X 12 Reps
110lbs X 10 Reps
130lbs x 7 Reps
70lbs x 8 Reps
Final Thoughts
Another Amazing day at the gym, a really quick day for a 5 exercise workout but i'm not complaining about that, I am pretty bet out from the last few days at the gym and we might be getting a huge snow storm tomorrow so I might not be able to make it to the gym. We will see what happens.
[Image 1] (http://www.livestrong.com/article/544876-muscle-usage-in-an-overhead-press/) [Gifs] (http://giphy.com/)