After a weekend break due to my job, I returned with a big session this Monday – shoulders and arms, mainly focusing on standing exercises such as the standing barbell press and lateral raises, as well as some bench exercises (see the workout routines section). I upped the weight in all my exercises compared to last week, and progressively moved to lighter exercises as the workout went on, allowing me to improve both my form and stamina.

This exercise day is a good signifier of how the rest of the week’s workouts will go, if I find my body hasn’t recovered fully over the 3 days rest I get after I finish my training each week then its a sign to eat more than usual and maybe bring along a sports drink to the next workout.

The main thing I took away from this session is from a mistake I made during my abs workout, I differed from my normal routine and did 3 sets (3 minutes) of leg flicks instead of the usual 1 set, I learnt after from my training partner that in order to get the most out of the routine I should’ve added weight to my legs and only done a single set (minute), multiple leg flicks sets risks overexerting the muscles and doing more harm than good.

Featured image source: https://commons.wikimedia.org/wiki/File:Dumbbell-shoulder-press-1.png Licensed under CC3.0