Back in business!

9th Oct 2012 Shoulders

Military press
60kg * 5, 67.5 * 5, 75 * 12

DB Lateral raises
10 * 20, 20, 20, 20, 20

Rear Lateral machine
54 * 25, 25, 25

Hammers
30 * 10, 10, 10

DB Preacher curl
15 * AMAP for 2 sets

Was supposed to do seated db shoulder press after mil press but strained the left shoulder so skipped it and did high rep controlled lateral raises instead.

11th Oct 2012 Legs

Squats
105kg * 5, 120 * 5, 137.5 * 10
100 * 5, 5, 5

Single-leg leg press/Lunge superset
110 * 15/30 * 30ish steps x 3 sets

Seated Ham curls/Lying DB ham curl
75 * 10/15 * 10 x 3 sets

GHR
BW * 10, 10, 10

Calf presses
2 plates per side * 12, 12, 12

Squats could have gone for more reps on the last set, but felt the bar rolling on the left and my left shoulder tightening up so decided to rack. Also, shall do higher reps on the back off sets for squats. Calf presses were done with a 3 second contraction and 5 second hold in the stretched position every rep.

Ok, that's about it. Figured that it's a good time to get the training blog up again since i'm starting 531 again.