E/C Shoulders #1

[Pam]

Supps: AM Lean Pak (taken it in the afternoon but oh well)

Cardio: 30 minutes treadmill

Superset -
External Rotation (bottom/top) 12x5 8x7.5 6x5
Internal Rotation (top/bottom) 12x5 8x10 6x15

Superset -
Lateral DB Raise 12x8 8x10 6x12
Lying Rear Delt 12x8 8x10 6x10

Superset -
External Rotation (T/B) 12x7.5 8x12.5 6x15
Internal Rotation (B/T) 12x5 8x7.5 6x10

Superset
Lying DB Internal Rotation 12x8 8x10 6x15
Labrada Rear Delt Raise 12x5 8x5 6x7.5

Ok I'm back...this time I mean it. I've changed things around...again....I know I know but I'm a woman, I can do that. I am doing this the way Dr. Colgan recommends....cardio for 30 minutes before lifting...following his power program. Four workouts a week. I'll be doing cardio 5 but only lifting 4.

Workout went good. Boy I tell you, doing negatives slow really adds a lot to the exercise. It sure ups the intensity I can tell you that much. By the time I hit my last exercise, Labrada Rear Delt Raise my shoulders were spent. I adjusted the weight to what I could do with my left arm. On some exercises I need to go up quite a bit...well 5 lbs..big deal...and on some I need to go down in order to make it through the entire set. Like I said, not sure if you guys have ever tried taking the negative portion slow but it makes a difference.

Thats it....now if I could just get my eating down I would be in business. I am just not eating...no appetite...I need to force myself to get in 5 good meals.

I hope ya'll are doing good. I've missed you guys!!! I'm glad I didnt lose you!

[jack]

Here's how to make sure you get those 5 meals in.......just get on the phone and munch away . That makes that a superset activity too .

Are you sure you're back. I need to know...........I'll have to start writing some narrative again,save you from all those questions . Welcome home,Pam.

[Pam]

I know that was rude of me to do but turns out it was good I had that bar. I missed dinner...not my fault..well ok it was...I forgot about a meeting I had to go to at school. And yes I pi**ed someone off. But you know...some of those women can be so darn....well just seems like their not happy if they arent disagreeing or complaining about something. I got flashed a look that would have killed a lesser woman I need to go to more of those meetings. Anyway, I am so darn hungry...worked out then had to head out...but I dont want to eat this close to going to bed. I started out good though.