Back in for shoulders tonight - after watching a few of George Leeman's most recent videos I tried to mix it up a little.
15 min treadmill warm up and stretch (5 min walk and then trying to "sprint" for 1min at 15-16kmph and then walk at 4.5kmph for 45 seconds, and do that 3 times, that is killing me, then walk/jog the rest)
OHP - (warm up) 20kg X 5, 30x5, 40x3
(Main set) 50x5, 60x3 (felt like I could have done more but was following the program) and 65x1+ (managed to eek out a single. Amazing how much harder those additional 5kg felt).
(Assistance work) 30kg X 20, 30x10, 30x10, 30x15.
Barbell shrugs - 80kg X 10-12 reps for 5 sets
Upright barbell row - 30kg X 8 reps for 5 sets
Then superset of cable face pulls and behind head shoulder press for 5 sets. Face pulls increasing in weight on the machine, behind head press was at 30kg.
Then cable rear delt fly for 5 sets. Only light stuff.
Then I tried some smith machine Haney Shrugs - which I just couldn't get the hang of at all. Watching George in the video and they looked pretty good, but I just felt all kinds of awkward doing them. (See 1:58 onwards in this video
Finished off with 5 sets of bench. 20kg X 20, 40x10, 40x10, 60x8, 60x8 just as some lighter assistance stuff to help progress my bench.
I have also kept my calorie intake low today as I am fed up with being a fat bastard now - I was 15stone 9 last summer, lightest I have been in years and felt great, and now I have gone back up to 17stone and a few pounds, so desperately want to get back down to the 100kg mark.
Today's food intake was
Breakfast - nothing (I very rarely have breakfast anyway)
Lunch - half a tin of tuna mayo on 2 ryvitas and a can of Pepsi Max
Dinner/pre gym meal - other half of the tuna on 2 ryvitas and 3 scrambled eggs, one slice of bread and 200g of baked beans.
That comes in somewhere around 850-900 calories according to My Fitness Pal.
I am still hungry now, but not nearly as much as I thought I would be.
Deadlifts and arms tomorrow.