Day 2 – Soreness Sets In

Day 2 – Soreness Sets In

2x 12-20 External Shoulder Rotations
2x 12-20 Internal Shoulder Rotations
5x 10-15 Cable Shoulder Press
5x 8-12 Cable Single Arm Lateral Raise
5x 8-12 Cable Rear Delt Fly
3x 12-15 Shrug

 

Today I felt that my legs, triceps, and abs started getting sore. I had to do the penguin walk to work because my quads were getting tight. All of the exercises I did today were with resistance bands. I wanted to focus on volume today since my shoulders are one of my body parts that are lagging behind. I made sure that I focused on the negative portion of the movement and included an isometric hold for each rep. The positive range of movement should always be explosive, the peak of the movement should be held for 2 seconds or longer, and the negative portion of the movement should also be at least twice as slow as the isometric hold. My diet is the same as yesterday except meal 4 has the ranch dressing replaced with cheddar bacon flavor ranch which contains more fat. This is especially good on the keto diet. I also used 1 tbsp less of chipotle aioli because I ran out yesterday when prepping today’s meal for work. I didn’t sleep very well last night and didn’t get to sleep until later in the day around midnight. Then I woke up around 3 AM and went back to sleep to wake up again at 6:30 for work.

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