Shoulder workout! Day 175!

Sunday workout, after two days of TOTAL rest (my body needed it!!)
- actually, I should have taken the rest day(s) before I did... But it is hard, when you eager after a goal.. But you simply have to listen to your body, otherwise all your effort will work against you! :-O
Restitution is one of the most important factors concerning your training!!
(have to write it down, not only for you, but for my brain to understand this!!) One thing is saying something, but no matter how educated you are, it doesn't help if you do not practice it!!
So yes, hope I learned my lesson this time ;)

The clock is ticking and day after day goes by. The time goes incredibly fast in my opinion!
Day 175 in my calendar, and today I worked specific on the goal of getting bigger shoulders :)
A hypertrophy workout, to exhaust every single muscle fiber! Didn't have a spotter today, so went for a little less weight, but real focus on eccentric phase - least 3 seconds :)

From monday on there will be a deload week(note that I didn't write total rest!), where I'm going to use totally different and easier workout routines, avoiding failure in every single exercise.
Since the programme I'm doing now is HARD for the body - I use 3 weeks "normal" training, and 1 week deload circles. For all you ladies out there - I would recommend to put the deload week when Aunt Red is visiting! ;)

Todays workout:

Dumbbell Shoulder press: 10 reps, 3 series 14Kg

Lateral raises                                                 8Kg

superset Reversed flies: 10 reps, 3 series       6kg

One arm standing cable row 10 reps + rear delt rope row 10res  35Kg

superset Front raise/shoulder press combo: 10 reps, 3 series         6Kg

Hanging lateral raises Rest-Pause                 6Kg

28's standing DB shoulder press full range    7Kg

28's standing DB shoulder press neutral grip 7Kg

Finished it all with rowing intervalls 8x30 sec on, 30sec of and walked home from the gym ;)

I usually combine back, shoulders and biceps in one workout. (But not today ;) ) just some pictures from last workout :)

Wide grip neutral row

wide prone grip lat pulldown

Hope you have enjoyed your weekend, and that you have given your body some rest ;)

Prepared for a new week with school/work or whatever you do :)

Have a nice day! :)