I had a great day with legs and shoulders this past Friday morning   The gym was actually a little crowded when I got there, but I still managed to get a good workout.  I ended up doing two exercises for my shoulders, and one exercise for my legs.  As usual with my morning workouts, I do my best to keep the weight heavy, just enough to where I can manage five repetitions.

The following is what I did for my morning session!

Barbell Standing Shoulder Press

• Set 1 -=5 reps
• Set 2 = 5 reps
• Set 3 = 5 reps
• Set 4 = 5 reps

I use my legs just a little to help press the weight over my shoulders.  But when I use my legs, I don’t go deep as if I were doing squats.

Barbell Squats

• Set 1 = 5 reps
• Set 2 = 5 reps
• Set 3 = 5 reps
• Set 4 = 5 reps

Technique and breathing is very important with squatting!  Always take a deep breath before descending, then exhale on the way up, with your eyes looking towards the ceiling.  Do this with each repetition!

Barbell Shrugs

• Set 1 = 5 reps
• Set 2 = 5 reps
• Set 3 = 5 reps
• Set 4 = 5 reps

My grip needs to get a little better, so for now, I’m using straps.  When I use weightlifting straps, the weight feels much more secure in my hands.

So that’s it for the A.M. session!  Now it’s time for a little lighter weight, with an emphasis on endurance and sculpting!

Here’s what I did for the P.M. session!

Leg Press

• Set 1 = 10 reps
• Set 2 = 10 reps
• Set 3 = 10 reps

Leg Extensions

• Set 1 = medium weight until failure
• Set 2 = 50% of first set’s weight until failure
• Set 3 = first set’s weight until failure

Leg Curls

• Set 1 = medium weight until failure
• Set 2 = 50% of first set’s weight until failure
• Set 3 = first set’s weight until failure

Dumbbell Front Shoulder Raises

• Set 1 = medium weight until failure
• Set 2 = 50% of first set’s weight until failure
• Set 3 = first set’s weight until failure

Dumbbell Standing Side Raises

• Set 1 = medium weight until failure
• Set 2 = 50% of first set’s weight until failure
• Set 3 = first set’s weight until failure

So that’s it!  Another good day, another great workout   In the future, I will share exactly what supplements I am taking.  I definitely like to keep it simple!  Thanks for reading, and keep checking in for more updates!