My back is SORE!!!

Just as I anticipated my back is very very sore today.  I woke up sore and it got progressively worse as the day wore on.  I had personal training clients up until 2pm today and by the time I was training my 1pm client I was starting to worry if I would be able to train shoulders at 2:30.  My traps are super-sore.  Actually my entire back is sore from my neck down to lower back.  I like it!!!

At about 2:15 I took several extra strength tylenol gels and headed over to meet Tricia for our workout.  The first few sets of overhead presses were really painful, but after I got warmed up it wasn’t bad.  We got a good workout, but I didn’t push my shoulder exercises to the limit.  I felt it was best to back off the intensity a little today.  I’ll crank it back up next week if everything feels good.

After biceps I did calf raises, which I didn’t do on Monday.  I also did some bonus quad work.

Shoulders:

Overhead DB Press 7 sets 12-15 reps

DB Lateral Raise 4 sets 12 reps

Rear Delt Machine Fly  4 sets 12-15 reps

Arms:

Tricep Pressdowns  4 sets 15, 12, 10, 10

Skull Crushers  4 sets 15, 12, 12, 12

DB Curls 4 sets 10 reps

Cable Curls 4 sets 10, 6 (went too heavy), 10, 8

Calves:

Donkey Calf Raise  6 sets 300X12, 400X12, 450X12, 500X12X10X10

Single Leg Extensions 5 sets 10-12 reps