For Delts, since we are at the end of the month and I usually do my Ligament strengthening routine (which is 4 sets of 25 reps of a weight that will let you do that - usually a light to medium weight).....BUT since we will be cutting next week, I thought of just trying out some ideas of supersetting with a partner.
First supersetting: 4 sets of ascending weight, PB weight set, and then 4 sets of descending sets - but not at the same time - supersetting -
Machine Military Press (using the grip that makes your palms face each other) is what I started on, and my partner was on the Smith Press Military Press (barbell grip). We decided to do as many reps as we could with the weight we had (I did about 50 reps on the light weight - while my partner could do 25 reps at least with the light weight). We would do a set, then switch machines, and after we both had done our first set on both machines, we would up the weight and repeat, till we had 4 sets done. Then we took a break (usually a bathroom break or talk to someone for a couple of minutes), and try to do our PB set. It was hard and we helped each other out alot (either shadowed or actually spot at the last couple of reps - though we were in the 6-8 rep range). We then rested another couple of minutes, and began our descending weight sets in the same manner (do the exercise, switch, do the exercise on the other machine, descend the weight, and then switch, repeat) for 4 sets of whatever was failure in the reps.
The next superset was Barbell Front Raise and Rear Delt machine. Again 4 sets of ascending weight, a PB set, and then 4 sets of descending weights, all the while switching between machines.
After these 2 supersetting double exercises, we were really tired. Ha ha ha ha. Not use to aerobic workouts!
We then grabbed the resistance bands, and did side laterals back and forth till we could do no more: I started first with the green band and did like 35 reps which was failure, said that's it for me and stopped, and then my partner did her set with reps till failure and stopped. Repeat. We did this till we could do only 6 reps - our delts were totally fatigued - yet we went and did another exercise! This one was fun. She grabbed one end of the resistance band, and I grabbed the other. We did this with two bands between us, crisscrossed them, and each took turns pulling back for rear delts. We did this for about 2 minutes, till we were laughing so hard, and we couldn't pull back on the band anymore (it was fun in the beginning because we tried to pull each other off balance when we pulled back). After a good laugh, we went on to our last exercise that my partner loves to do for her delts.
After we rested for a couple of minutes or so, we did the dumbbell end-to-end side laterals. I took out the 10lbs dumbbells, the 7.5lbs dumbbells, and the 5lbs dumbbells. I started with the 10lbs, did 15 reps, went to the 7.5lbs to do 15 reps while my partner started her 15 reps with the 10lbs dumbbells. I put down the 7.5lbs, grab the 5lbs and do 15 reps, and my partner would do her 15 reps with the 7.5lbs. When I got done with the 5lbs, I would take a long walk around the bench, and find my way back to the 10lbs and begin again. We did this loop for 4 sets (loop with all 3 dumbbells that is).
Then we were done. Delts were pumped and we were fatigued to the point where we were sick (I do that on Leg day sometimes). Hopefully we will get better at this.
I only went in the morning to walk on the treadmill (snowy here again and can't get to the trail today for a walk) for 30 minutes at 3mph and went 1.5 miles. It did not seem to interfere with my delt workout.
Extra today for supplements was L-Carnitine, and Yogi Teas' Kombucha Green tea (morning before the treadmill walk, and during working out). I was bouncing off the gym walls with the green tea (I am such a lightweight for everything!) - and actually bouncing at one time while trying to spot my partner for her PB set and a song was on that I like! Still taking my ProStack from World ABS, but no creatine. I will get the Tonalin next month or so. Weighing out my food for meal 1, 2, and 3, but at night after working out, I am still eating what I want but keeping the portions down - don't have to really write it ALL down till next week Wed! and curb all the portions till then.