I've been getting in killer workouts this week and today just continued the run. It was an awesome pump for both calves and shoulders. What is funny to me is that my trapezius has been sore to the touch since Wednesday. I don't know if it was something from the back workout or the arm workout. My triceps are also about as sore as it gets!
Anyway, for calves I just did set after set of calf raises on the leg press, doing my heaviest 2 sets with 720 and then doing several drop sets from there. After this was just 3 sets of Smith machine calf raises the 1st with 180 for 20, the 2nd with 270 for 37 and the last with 270 for 15 (not much rest there.)
For shoulders it was the same basic workout I've been doing: an isolation move for each delt head using relatively light weight getting as many as possible for 2 sets with 20 second rest periods; and finishing the delts with 3 progressively heavier sets of Hammer Strength shoulder presses working up to a very heavy 6-8 rep set. And they were tight!!!
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