Shoulders, Back, and Insanity

Came into the gym with a lot of things to get done. I wanted to knock out both a shoulder workout and a back workout within the timespan of about an hour and a half. This was completely do-able and keeping the tempo up also kept the energy up.

Workout (Back and Shoulders):

1) Military Press*

*I really like to do partial reps on these since they don't aggravate my rotator cuffs and tend to target my medial deltoids more effectively. I generally lower the weight down to my head and push back up. 

-2x15 w/ 115 lbs.

-4x15 w/ 135 lbs.

2) DB Shoulder Press

-1x10 w/ 60 lbs.

-2x10 w/ 70 lbs.

-2x8   w/ 80 lbs.

3) Lat Pulldowns

-1x20 w/ 120 lbs.

-1x10 w/ 160 lbs.

-1x10 w/ 180 lbs.

-3x5   w/ 210 lbs.

4) Seated Cable Rows

-4x10 w/ 160 lbs.

5) Shrugs

-3x10 w/ 90 lbs. on each hand

6) DB Rows*

*I did these very slowly with a tight contraction at the top. I placed all of the emphasis on my form rather than the weight.

-5x10 w/ 65 lbs. (for each side)

Workout (Insanity):

I did the pure cardio workout and went for a mile run after the workout. I spent an additional thirty minutes stretching my lower body after the run.

Note: I'm going to only post diet information when it changes. If I don't post anything that means that my diet was the same as the previous day or had one small alteration. In today's case, I had lamb instead of another meat.  I'm not the biggest fan of lamb for various reasons and I don't think I'll ever have it again.