verse of the day: Ps. 25:2, "O my God, in Thee I trust, do not let me be ashamed; do not let my enemies exult over me."
Well, with the new split, this is a big workout today- it's a lot of volume. My focus with this new split is to hit the shoulders and traps hard, and then allow them to rest. My neck has been tweaking out a lot recently because of all the continuous strain on the trapezius. Here's the split: day1- legs; day2- chest, shoulders; day3- arms; day4- back. This should allow ample recovery for the neck. Here is what todays workout looked like:
incline dumbbell press: 25s-25; 40s-10; 60s-10; 80s-6; 100s-6; 120s-4; 100s-10
flat dumbbell press: 110s-10; 95s-8; 80s-11
dip: 15,15,12,9 (30 second rest)
pullover: 60-12,10
super-set with cable crossover: 60-12,10
lateral raise: 20s-15; 30s-12; 40s-12; 30s-12
hammer strength shoulder press: 90-15; 180-15; 230-5+fail; 180-7+fail
bent over lateral raise: 40s-12; 50s-12,10
dumbbell shrug: 75s-15; 110s-10
s/s dumbbell front raise: 20s-15; 25s-12
....This took about an hour from start to finish.
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