Today was Shoulder and tricep day AND legs day. I was burnt out after work on Thursday so I decided to double up with leg day. I have done this 3 or 4 other times I think. Not the best way but I just don't want to loose any workout and have my small gains get chopped.
About an hour and 50 minutes in the gym today. Way tooo long but that's just because I doubled down on my routines. Also included my ab routine.
DB front raises 6 sets (incl. 2 drop down sets)
DB lateral raises 5 sets (weak on this one)
Seated barbell military press 5 sets (incl. 2 drop down sets) 25-30-30-25-25(ddw/15's)-25(ddw/15's)
Overhead DB presses 6 sets (incl. 2 drop down sets)
Seated triceps DB presses behind the head 35-40-35-30-30 ddw/20's
and a superset below:
Front cable raises 6 sets (incl. 2 drop down sets)
Rope tricep pulldowns 5 sets (incl. 1 drop down set)
Dips 4 sets (felt good on these-I know they really help)
4x shrugs done on the calf machine (as a superset w/calf raises... Those little cows are tuff to pick up!!)
Then the legs
5x sets (8 to 12 reps) on the leg press
One 5 sets (6 to 12 reps) squats with a 50lb bar behind the lower neck.
And a few Zercher squats with the bar in front.
Leg extentions (total murder)
Sitting hamstring curl. (better for my knees)
Calf raises and shrugs as super set-see above.
Machine leg press (up to 220lbs then dropdown sets)
40g of protein shake and another 100 before I sleep.
Had a slice of vegan pizza from whole foods I got from a great person.
Thanks and have a great weekend.