Friday, January 21, 2011

Week One, Day Three

Third day of the workout was shoulders and traps. Here is how it went:

Shoulder Press: 35 pounds for 3 sets of 6 reps
Up Rows: 80 pounds for 2 sets of 6 reps
Bent Over Lat Raises: 20 pounds for 2 sets of 6 reps
Dumbbell Shrug: 60 pounds for 2 sets of 6 reps
Barbell Shrug Behind: 100 pounds for 2 sets of 6 reps

Workout went great. I like working shoulders and Im really hoping the Shoulder Press will improve quite a bit by the end of the program. Ive always done Standing Military Presses, so the sitting shoulder press with dumbbells was kind of new to me. Definitely harder since you have to use your stabilization's muscles more.

Nutrition went like this for today:
Calories: 2969
Fat: 71.9g
Carbs: 397.6g
Protein: 203.3g

Calories were a little low and the carbs were a little high. Im not too concerned about going over on the carbs though.

Tomorrow (or today as I always write my blogs entry's late) will be a day of rest. I plan on cooking some food for the next few days and hitting up the grocerie store. Probably going to buy a couple boxes of frozen chicken and some fish. Definately need to restock on eggs, egg whites, milk and cottage cheese also.


  1. good work looks like you have everything in check in order to grow!

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  3. Cottage cheese just before bedtime oh mmm so good.

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