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Proctor Lifting Day 3

 Today was another great day in the office for the guys. I weighed in today at 191.8 lbs, so I' my happy I keep losing weight.  Anyways, today was supposed to be a rest day for me in the gym, so in theory, I should have been just stretching. But unfortunately, I couldn't sit still and decided to target my shoulders. My workout was:

Standing Presses 4 sets of 8-10 supersetted with 4 sets of 10-12 incline bench lat raises

Upright Row 4 sets of 8-10 supersetted with 4 sets of 10-12 seated front raises

3 sets of 10-12 Arnold presses

single arm lat raises 3 sets 8-10

DB Shrugs 4 sets of 10-12.

I performed these exercises with moderate to lightweight to ensure I performed several sets with a high number of reps. I chose to perform a high number of reps for all these exercises to ensure I really felt a good muscle contraction in my shoulder, and to really fine-tune the mind-muscle connection. I got a lot of burning in. my shoulders and felt really good, I closed it out with 30 minutes of incline walks on the treadmill with a 25lb vest and 30 minutes on the bike. I spent 2 and a half hours in the gym from 8:30-11 AM. After that, I got some good food in me, and took a nap, and recovered until my afternoon activity. During my afternoon activity, I rolled out, stretched, and played basketball for an hour and a half. My muscles felt recovered and on top of that basketball is a great source of cardio. Then at night, I played senior basketball for an hour as well. My morning workout earned me 565 active calories burned, and 708 total calories burned. Overall, today, I burned 1,386 active calories and 3,345 total calories. Below is my food log for today and yesterday: 



Total Hours Wednesday: 4

Total Hours Project: 12

Comments

  1. RossMay 13, 2021 at 5:18 AM

    Is there a regular part of your program that targets shoulder work? What do you give up by adding an extra shoulder day?

    ReplyDelete
  2. UnknownMay 13, 2021 at 6:48 PM

    Usually my press day and parts of my bench press day target shoulder work. I give up mobility and energy for my press day, doing shoulder work beforehand may fatigue the muslce and decrease mobility and strength on my press day.

    ReplyDelete

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