// // Google Autoads

Sunday, March 24, 2019 - Welcome, guest user!

New Delts/traps/calves workout; New video.

Saturday, January 3, 2009 by  
Filed under Daily Blog


I’m running way behind this morning. I have no idea how it happened, but I overslept by over an hour. I am normally out of bed by 6:00 AM every morning, but this morning I woke up at 7:15. I can’t remember the last time I woke up in the morning while it was not still dark outside. Even the dogs, who normally want their breakfast at 6:00 AM sharp, were still snoring away. Weird.

Anyway, I had a great workout last night! Here’s the new delts/traps/calves workout I’ll be doing until the end of the bulk:

– 3 x 10-12 Standing barbell overhead press
– 2 x Failure/failure/failure Standing dumbbell laterals (triple drop sets)
– 3 x 10-12 bent-over dumbbell laterals
– 3 x 12-15 Upright cable rows

– 3 x 15-20 Dumbbell single leg calf raises
– 3 x failure Vertical calf press

I started off the workout by setting a new personal record on the standing barbell overhead presses. This PR put me in a great mood, and the rest of the workout felt incredible. If you want to really toast your side delts, try the “down the rack” DB lateral drop sets. When I finished the last set I needed both hands to lift my shaker cup and take a drink. I’m not kidding.

I shot some video footage after my workout last night, and decided to edit it into a sort of JSF promotional video by adding text, photographs and music. I posted the video in my media journal here. I hope you enjoy it! The video is also on my Youtube channel, so please feel free to post it around and spread the word – let’s help as many people as we can reach their fitness goals in 2009!

Speak Your Mind

Tell us what you're thinking...

You must be logged in to post a comment. Not yet a member? Registration is fast and free!