DTP Week 3 Day 3 -- Shoulders, calves & abs

Dumped in the API Rocked into my system before my workout again. Yes, the N.O. does kick in within 5~10 minutes which is pretty amazing BUT it wears off really quickly too. So if you're looking for a fast acting N.O. product with limited budget and you're not the kind that goes hardcore with every minute you have in the gym, then you can consider this SHIT! Yes, it's BULLSHIT!

OK, enough with all the shit. Back to my delts.

Feeling energized (I was fooled by API Rocked at that time), I went to do some machine side lateral raises with 3 x 15 on 18kg (40lbs). And then the most important warm up exercise before any delts workout, the rotator cuff movement exercise. I used 6kg (13lbs) dumbbell for 3 x 12, alternating between each hands, resting only when the other hand is moving. After that I did a quick tri-set on dumbbell side lateral raises, front raises and reverse flyes with the same weight for 20 reps each.

For my DTP on delts, I did the identical same stuffs as last week and the week before. The only difference was that I felt much stronger and I had significantly less rest-pauses and the best thing was that I had NO rest-pauses on my last set of 50!!! And for your information (for those who did not follow my blog or didn't read the last post on my delts workout for the past few weeks), I was doing dumbbell side lateral raises for my DTP this week, again:

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)

Like last week, I finished off my delts with barbell upright rows. Since I felt that the weights I used last week were a little light, hence I stuck with the same weight at 25kg (55lbs) for 3 x 10.

I took a 5 minutes break and continued with my calves. This time, rather than hammering a ton of weights, I focused more on holding on the peak contraction and concentrating more on the negatives with my 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)

And I swear to...Whatever higher being up there that my calves were about to cramp. Fortunately, they didn't. Thank goodness.

Last but not least, obviously, my abs and I did what I did last week as well but I really punished my abs with increased rep ranges. I supersetted crunches and raised-legged crunches for my abs, yes, again too:

1st set: 25 x body-only + 25 x body-only

2nd set: 20 x 5kg (11lbs) + 20 x 5kg (11lbs)

3rd set: 15 x 10kg (22lbs) + 15 x 10kg (22lbs)

4th set: 15 x 10kg (22lbs) + 15 x 10kg (22lbs)

5th set: 20 x 5kg (11lbs) + 20 x 5kg (11lbs)

6th set: 25 x body-only + 25 x body-only

Seriously, at the end of my abs workout, not only did my abs felt pumped and sore, my neck was pretty tight too...LOL!