Dave’s Locker Room Training May 21 ‘11

My weight on Saturday morning was 218 pounds, That’s still 28 pounds from my goal of 190 by September 1st. Today was shoulders… one of my more developed body parts but also my most painful due to injuries. To compensate I have to alter the exercise variations based on what I’m able to do in order to work through the pain caused by the injuries. I have to keep the weight moderate and focus on training fast with a lot of volume… supersets are key for me to keep the intensity high.

After warm-ups and some stretching…

Superset #1
Dumbbell upright rows wide for lateral deltoids/ Dumbbell Scott Presses
On the upright rows the palms are facing each other at the bottom and rotate through the movement so they face back at the top. On the dumbbell presses the palms face me (like the top of a curl) at the bottom of the movement and rotate through facing towards the front at the top of the movement.

Set 1
Dumbbell Upright Rows X 12
Dumbbell Scott Presses X 12

Set 2
Dumbbell Upright Rows X 12
Dumbbell Scott Presses X 12

Set 3
Dumbbell Upright Rows X 11
Dumbbell Scott Presses X 10

Set 4
Dumbbell Upright Rows X 10
Dumbbell Scott Presses X 10

Set 5
Dumbbell Upright Rows X 9
Dumbbell Scott Presses X 9

Set 6
Dumbbell Upright Rows X 11
Dumbbell Scott Presses X 10

Tri-set #2
Single dumbbell 2-arm front raise/rear delt machine

Set #1
Single dumbbell 2-arm front raise X 12
Rear delt machine X 12

Set #2
Single dumbbell 2-arm front raise X 12
Rear delt machine X 12

Set #3
Single dumbbell 2-arm front raise X 11
Rear delt machine X 11

Set #4
Single dumbbell 2-arm front raise X 10
Rear delt machine X 10

Dumbbell shrug – 4 X 12 -9

Decline Sit ups – 3 X 20-25 reps
Cable crunched X 25

My diet went according to plan. I’ll stay with it. Here is what I ate today:

Meal 1 –– 1 egg, 7 egg whites, 1 slice Ezekiel Bread
Meal 2 –– 2 scoops whey and casein protein/ 16 ounces water
Meal 3 –– During workout 2 scoops whey & 16 ounces Gatorade
Meal 4 –– Post workout 2 scoops whey protein, 16 ounces water, 4 Brown Rice Cakes
Meal 5 –– I Chicken Breast, 1 Roma tomato, onion slice, 2 slices Ezekiel bread, brown mustard, baked potato
Meal 6 – 16 ounces low fat cottage cheese & 1 nectarine