I've been a little too lazy to post anything on my blog few nights ago so for your information, this workout was on last Thursday.
As per usual, to prevent injuries, I went on to do some rotator cuff movements. Alternating hands for 3 x 10 with 6kg (13.2lbs), no rests in between. I also did a quick tri-set of side-lateral raises, front raises and standing reverse flye with the same weight.
So like last week, I proceeded with seated dumbbell side lateral raises:
1st set: 1st set: 50 x 5kg (11lbs)
2nd set: 40 x 6kg (13lbs)
3rd set: 30 x 8kg (18lbs)
4th set: 20 x 10kg (22lbs)
5th set: 10 x 12.5kg (28lbs)
6th set: 10 x 12.5kg (28lbs)
7th set: 20 x 10kg (22lbs)
8th set: 30 x 8kg (18lbs)
9th set: 40 x 6kg (13lbs)
10th set: 50 x 5kg (11lbs)
As I was doing my sets, I felt as if the weights seems a little lighter than last week. And so I blasted off the reps all in one go, forcing myself not to apply rest-pauses on my last set, and man...Right out the set, my delts burn like I was in hell. And the sore kept on for like more than a minute or so. IT WAS HELL!
I also realized that my traps' peaks need to be higher but my straps weren't with me so I went on to do 3 sets of upright rows. 12 [17.5kg (38.6lbs)], 10 [22.5kg (49.6lbs)] & 10 [25kg (55.1lbs)] reps each.
Now to calves. Yes, I know, DTP isn't designed for calves, but after trying it out with a mini version last week, my calves have great improvements and I thought, why not? So blast off with seated calves raises:
1st set: 50 x 50kg (110lbs)
2nd set: 40 x 70kg (154lbs)
3rd set: 30 x 90kg (198lbs)
4th set: 20 x 110kg (243lbs)
5th set: 10 x 150kg (331lbs)
6th set: 10 x 150kg (331lbs)
7th set: 20 x 110kg (243lbs)
8th set: 30 x 90kg (198lbs)
9th set: 40 x 70kg (154lbs)
10th set: 50 x 50kg (110lbs)
My calves were so swollen! Incredible feeling. If I hadn't sit down to rest, I swear that my calves would've cramped. They were so tight.
OK, last muscle group of the day, abs. I did it almost identical to last week with only an extra set in between:
6 x 15, supersets of crunches and raised-legged crunches, no rests in between. 1st & 6th set, body-only; 2nd & 5th set, 5kg (11lbs) dumbbell; 3rd & 4th set, 10kg (22lbs) dumbbell.
So that's it for the day.
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