Saturday shoulders!
Trained shoulders this afternoon. It was quick, intense and I got a great pump. I feel I am almost 100% back since the competition and my lifting weight is almost back pre-comp. I started with barbell upright rows working up to 30 kg for 12/10/8/8 and then into machine shoulder press for the same reps. Single arm lateral raises were next and I stayed at 10kg for 10/8/8/ reps (this felt really easy and my delts looked in great shape) and then I finished off with the olympic bar with 17.5kg a side for 3 sets of 12 reps for a great squeeze to work my traps with shruggs. Two hours later and I can already feel my shoulders coming on! Great! I have slept since then (must have been a good session) and reckon I have started growing already… 141 days to go!