I did a 6.6 mile run before my workout today. Its sounds a lot to do before a workout but its using the barefoot running method with walking intervals. I did the longest intervals at 7 minutes with 30 second walk.
Today was back, shoulders and triceps.
A week ago when I did this routine my triceps lost power first before my shoulders. Today my shoulders were the ones that went to failure.
I started with pulley rows. I probably did around 40 reps. The next two sets were tough at a slightly higher weight and failed at around 20 reps.
The shoulders are seated dumbbell presses. The week before I used 12.5 kg. Today I could feel they were too light so on my next set I switched to 15kg to failure. I managed to get 25 out without a problem. Now 22.5 has been my maximum this year for 8. So I was pretty pleased with the high reps with 15 kg. I ended my last set doing 17.5kg for 12 reps.
I finished off with parallel bar dips. I grinded out about 40 reps. My next set was reasonable and so was my third.
Overall I can say that the rapid increase in strength in just a few weeks is very exciting.
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