Legs & Shoulders Training Log Recap Monday 3rd March & Pancakes

Whats up guys, its Tuesday 4th of March (sounds like 4th of may) and its my first update into my NABBA 2014 workout journal. Also its pancake day! Unfortunately dieters be like damn. No pancakes for me today although anyone wanting to be slightly good, you could always try out my protein pancakes recipe.

Or check out my Myprotein Pancake Mix Review and use a myprotein discount code to get 25%! Happy Pancake Day!

So this is Tuesdays update, but as its only mid morning when im writing this, i’ll be recapping Monday’s antics. Thats how i’ll likely space out the entire log going forward.

So my day for Monday was scheduled as following

Pre Breakfast Cardio

I usually wake up any time between 7 and 7.40, just depending on how tired I am. Although i’d consider 7.40 a ‘late morning’. Anyway I woke up around 7.15 took 5g bcaa in water and headed out to the gym. My cardio was 40 minutes on a cross trainer and i followed this up with some abs and that was my cardio done.

Workout 1 Volume Shoulders – Afternoon

After getting a few meals into me I headed out to the gym for my first weight session of the day, this was volume shoulders. I managed to get some footage and will be getting this uploaded on Youtube ASAP. Prior to my shoulders workout I took some bcaa, glutamine, creatine and beta alanine.

Standing Military Press 4 x failure
I don’t usually do this exercise for my volume workout. In fact i rarely do a standing military press at all. However with my now separating shoulders from legs I like to add a few more exercises and sets in to the workout to really hammer them. Also after watching Pumping Iron yet again and seeing Lou Ferrigno doing them, i thought, f*& it. Ima do them. Following a heavy legs session I used to do dumbbell press supersetted with front raise for my first exercise. I would then do a triple drop set of side lateral raises and that was it. This would be enough following an exhausting leg workout. However training them by them self I feel more energised, and have more time so really like to set them on fire. The gym I train at on an afternoon has a really awkward barbell set up, so im restricted to the weights I can use. I just pick a bar that’s free and go to failure for 4 sets with just 45-60 seconds rest between each set. I believe I got 20, 15, 10, 10.

Tri Set – Seated Dumbbell Press / Seated Dumbbell Front Raise / Seated Side Lateral Raise. 4 sets 12-15 reps.
Pretty straight forward here. The seated dumbbell press I stick with 1 weight and get 15 reps for each set. I tend to keep the tempo slow on these, using a weight that I can keep uber strict form with. Following this its straight onto seated dumbbell front raise and I follow that up with a seated side lateral raise. I keep the reps in the 12-15 range here. If i fail before 12 i’ll take a quick rest or drop the weight and then complete my set.

Standing Side Lateral Dumbbell Raise – Triple Drop Set. 4 sets of 10 reps
Straight forward, if i feel myself failing, i’ll drop the weight for the next set and make sure to keep the form strict and tight.

Lying Incline Rear Delt Dumbell Raise 4 x 12-20
I didn’t intend to get 20 reps on this, but my first 15 was easy and 20 was the right number. Using the same weight i burned out on 15 in the 2nd set and 12 on the 3rd and 4 sets.

Superset Bent Over Rear Delt Cable Raises / Shrugs 4 sets
Shrugs is something i didn’t train directly at all last year, however as I now train shoulders on their own I figure why not throw them in. Shrugs I go to failure while keeping the form super strict. Yesterday I managed to get 50, 40, 30, 30. The machine I was using was maxed out, and it felt pretty good to go so high reps.

That was shoulders done. Now this isn’t a ‘typical’ shoulders workout for me. Its just something im experimenting with. Like I keep saying, because Im now training shoulders on their own, i like to spend at least 40 minutes in the gym, and as the volume workout only requires rests of around 45-60 seconds, im able to fit a lot of work in to a short time period.

Post Workout

My post workout shake consisted of 60grams of maltodextrin, creatine, bcaa, glutamine. I followed this up with some Myprotein hydrolysed whey protein around 25 minutes later.

I then got a few more meals into me through the afternoon and trained legs on the evening.

Pre Workout #2

Im not a huge user of pre workouts. My usual ‘pre-workout’ is just creatine, bcaa and glutamine. I’ve only recently added beta alanine into it after reading up on some studies of it. However on shoulders / leg days i always have a traditional pre workout at the ready….BUT. I don’t rely on them, and certainly don’t think they’re a wonder supplement. I bought some pre workout supplement last year at the Body Power Expo, off the top of my head I cant remember the tub size or the number of servings it contains. However I still have around a quarter of it left, which shows how often I use a pre workout supplement.

That being said, when I use one its usually on either a Monday or Thursday, prior to my 2nd weights workout of the week. Id like to stress that I dont use them every week however, just on days where im feeling tired. The pre workout I used yesterday was FA Pump Napalm. I also have some Dorian Yates NOX Pump in my supplement stash, again which I bought at Body Power Expo 2013, along with a shit load of samples from companies i’ve never heard of. 3 reps for free shit.

Workout 2 – Heavy Legs

Abdominal Twists x 10 minutes
I started off with these whilst I was waiting for my training partner. Brings the obliques and waist line in tight. I currently do these at least every other day, but sometimes will do them consecutively, and closer to a competition I make sure to do them every day.

Lying Hamstring Curl 5 x 15
Standing Alternate Hamstring Curl 5 x 15

Leg Press 5 sets. 12,12,10,8,6
With the Leg Press I start off with a lighter weight for my first set, and can comfortably get 12 reps. I’ll then add additional weight with each set. Last night I managed to get upto 320kg for 4 reps and was forced for an additional 2.

Hack Squat 4 sets 12,10,10,10

Cardio
After legs I usually go a stationary bike for 20 minutes. Nothing too strenuous yesterday as I did 40 minutes on the morning, but enough to get a sweat on and shift some of the lactic acid in my legs.

Post Workout

Again post workout as 60g maltodextrin, creatine, bcaa and l-glutamine.

Wrapping Up

Something unusual for me today (Tuesday) im really hungry. I feel like Ryback and want to stand up and start screaming feed me more. I can only think its because I’ve been doing cardio every day since Friday, whereas I was just doing it every other day. Just a guess on my behalf, i might be talking absolute chit.

That’s it for this journal update guys. Until next time, keep clangin’ and bangin’.