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High speed

March 6, 2013 (Morning)

Exercise Type: Run

Comments:
800 - 2:16
400 - 65
400 - 66
200 - fast
200 - fast
200 - fast
200 - fast
felt alright. not sure if im being weighed down or just not having fresh legs. quads were burning on the cool down.


Shoulder workout with Drew. did lateral shoulder raises one side at a time so that i can maintain better form with the heavier 25lbs. did about 4-5 sets of 8 on each side w/90s rest. then did a dropset to 15lbs. felt the burn.
Prioritizing the rear delts today. did bent over rear delt flyes with the technique i learned from Vince Delmonte. I can use heavier weight liek 20lbs, and use a smaller range of motion because the rear delts only do work for about the first 45 degrees of the motion. actually did feel it in the area well. supplemented with cables and felt it good. Rear delts were not sore the next day though. but thats ok since my shoulders never really get sore, excpet the front delts.
Dumbbell shoulder presses: 2x8 with 35lbs, then stepped it up to 40lbs for a set of 5. back to 35lbs for another set of 8, and then a dropset w/ 25lbs. felt stronger than last week on this exercise which is good, i should integrate 40lbs more next time, and eventually transition to using 40lbs from the start. good stuff.
Forgot to do the traps today -_- oh well.