Well after giving my muscles an extra day to recover I got in the gym with extra energy to burn.
The last few weeks I have been doing a 3 day cycle of 2 muscle groups per day, so I decided to switch back to a 6 day cycle for a few weeks training only 1 muscle group per day.

I like doing the 6 day cycles as you can really focus on one body part and train it to the max.
So my shoulders are now successfully destroyed.

I pretty much had the gym to myself last night which was a bonus, except 2 of the regulars who were also there.

If you would like to join us for @steemmatt and his 100 rep challenge please do. Would love to see more people making a commitment to better themselves.
Here is the original post:
https://steemit.com/health/@steemmatt/the-steemit-daily-100-rep-fitness-challenge-day-1-find-your-inspiration-and-join-me-now

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☠️ The Workout - Shoulder Day ☠️

Warmup Sets

💪 12 reps * 5 sets db trap raises, @3kgs

💪 12 reps * 5 sets external rotations, @3kgs

💪 12 reps * 5 sets front delt iso-lateral rotations upwards, @3kgs

💪 12 reps * 5 sets shoulder press, @20kgs

Working Sets

💪 12 reps * 5 sets cable crossovers rear delts, @7.5kgs

💪 8 reps * 5 sets assisted chinups, @68kgs

💪 12 reps * 5 sets military press, @20kgs, @30kgs, @40kgs, @30kgs, @20kgs

💪 12 reps * 5 sets rear delts reverse fly, @33kgs, @35.5kgs, @38kgs, @35.5kgs, @33kgs

💪 8 reps * 5 sets db trap raises @7kgs, @8kgs, @9kgs, @8kgs, @7kgs

💪 4 laps(60 steps) * 5 sets sled runs, @25kgs, @50kgs, @75kgs, @50kgs, @25kgs + sled weight unknown - Not sure how to count these as reps but I think running 60 steps pushing the weight surely counts as 12 reps :p

💪 8 reps * 5 sets db front raises, @6kgs, @7kgs, @8kgs, @7kgs, @6kgs

💪 12 reps * 5 sets iso lateral rows, @20kgs, @30kgs, @40kgs, @30kgs, @20kgs

💪 8 reps * 5 sets iso lateral side raises, @3.75kgs

💪 12 reps * 5 sets iso lateral shoulder press, @20kgs

If anyone is wondering how look I spent in the gym, 1 hour and 20 mins.
Shoulder destroying session complete.

☠️ Meals for the Day ☠️

Breakfast I had 2 packets of uncle tobys quick oats, and some water melon.

Morning tea had a shake, it had 10 grams of essential aminos + branched chain aminos + 2.5 grams of creatine and 2.5 grams of glutamine.

Lunch I had a fruit smoothie and ate a banana.

In the afternoon I had a shake with protein 50 grams and 2.5 grams glutamine and 2.5 grams creatine.

Dinner I had my usual wok creation plus a slow cooked lamb shank yummo.

I had a shake in the gym while training, with 10 grams of essential aminos and branched chain aminos and 2.5 grams creatine and 2.5 grams of glutamine.

 

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