Shoulders, tri's and a jog

after legs yesterday I woke up with a knot in my groin... not guna set any records today on cardio.

Seated barbell shoulder press
135x12
185x6
235
1x6
1x3
225 1x6 then 135 1x12

DB side raises
30's 1x10
35's 1x8
40's 1x8

*supersetted with
Cable straight bar front raises - leaned against machine to take out any upper-body rocking
80 1x12
90 1x10
100 1x6

face pulls
140 1x12
130 1x12
120 1x12

*supersetted with
rope tricep pushdown
140 1x15
130 1x15
120 1x15

narrow grip bench
135 1x12
225 2x8

foam rolled quads, glute medius, IT band, adductors, groin, upper and lower back

Jog
5 minutes at 6.5mph
5 minutes at 6mph
3 minute walk at 3.5mph at 7% incline
7 minutes at 6mph
2 minute walk at 3mph at 9% incline

i felt bad for the treadmill, 233 was thudd'n on it

barbell shrugs
225 1x12
315 1x15

static stretched, straight leg stretches weren't too bad, but squat stretch made me feel my leg fatigue. good day, not great

New workout starts TODAY

I am about to start another microcycle (a workout that lasts 4-6 weeks with a particular focus) today. I will be completing a power exercise -- snatch, jump shrug, clean-- to start each workout and then complete four structural exercises and finish up with a core workout.

Today I will be doing snatch, back squat, db bench press, and shoulder press. On the power exercise I will be completing sets of four reps and the remainder of the workout I will be doing four sets of six repetitions to focus on strength building.

I have been working on flexibility throughout the week and doing a little more cardio at a lower intensity. There have been many studies published that have shown negative side effects on muscular growth (size-wise) when too much cardio is done too often.

YES, cardiovascular activity is beneficial to maintaining a healthy body, but lifting at the intensity levels I am is a cardio workout in itself... I am not just trying to brag... Next time you lift, after your set take your heart rate. I was doing a set of steps ups and my heart rate was in the 190s!!!!

ok, then there is the argument that cardio -- treadmill, elliptical, running outside-- keeps your heart rate up for an extended amount of time and lifting doesn't... It just depends. I am very strict with my time between sets and I keep it around a minute and a half for hypertrophy (sets of 8-12 reps) and a little over two minutes for strength exercises (sets of less then 6 reps). AND i lift for around an hour and a half with actual lifting being an hour and warm-up, core, and stretching filling in the remainder of the time. I have no doubt that this is the best type of cardio I am able to do while still having my exercising focus staying on adding muscular size.

GET STRONG!!!!!!