25's, Metallica & Skullcrushers

When I workout I like to "set up" what Im doing before I start-whether with actual weights or visually scan what areas are busy at the time. I realize this is incredibly self centered and its not just my gym but..well...I spend a lot of time there and am used to my routine. Sue me! HA! So, yesterday (Tuesday) I had shoulders to do and it went fabulously. BUT...there werent any 20 lb dumbells...anywhere. I looked...everywhere. even tried to snake a set away from a personal trainer...oops. So, I had my work cut out for me...Seated overhead dumbell press at 25lbs. Ok then. Heaviest I have gone yet...which is wussy to some. But to me...i was super psyched!

So then heres the workout from Tuesday (yesterday):

5:15-6AM-CARDIO...20 mins HIIT on the treadmill both speed & incline intervals then remainder of time incline walking between 8-15 % at 4.1 mph

Strength training 9:45-11:15AM (yes...90 minutes...I spend more time on weights than cardio...it works for me!!!!)

SHOULDERS:

Seated DB press(Didnt think I could pull it off for every set...but I did thanks to Metallica!!!)

25 lb x 4 sets x 10 reps with 45-60 secs rest in between, precisely. (I am a geek)

HEAVY 1/4 lateral raises (new exercise) 25lb x 20 x 4 (ouch)

Seated front DB raise 15lb x 15 x 4

Cable Face Pulls 5 plates (I think around 50/60lbs) x 10 x 4

Seated overhead Military Press 55 x 10 x 3, 60 x 10 x 1 (fyi...bar weighs 45lbs I added a 5lb & a 2.5 lb plate)

TRICEPS (I usually do some kind of lunge in between sets)

Skullcrushers 20 lb bb x 15 x 3, 30 lb bb x 15 x 1 ss with walking lunge w/med ball with a twist

Close grip press 30lb bb x 12 x 4 ss with rear lunges

Cable pull downs 60 x 12 x 1, 55 x 12 x 3 (If Im reading the plates right)

Bench dips 4 x 12 ss w/lying 5lb weighted leg lifts 3 @ 20

Abs (been slacking but I have learned that they are TRULY made in the kitchen)

Cable crunches 90 lbs x 20 x 1, 100 x 20 x 2

DONE!

Food yesterday was okexcept I ate an EAS bar-1/2 before & 1/2 post strength training because I didnt have my protein shake. And...not enough good protein...clearly!

7AM-3/4 c egg whites, 1/2 cup oatmeal with splenda & almonds, coffee w/sugar free creamer

9:15AM-1/2 EAS bar

11:45AM-1/2 EAS bar

12 noon-2 cups salad greens, 1 cup roasted brussel sprouts, 6 oz ground turkey burger (NO BUN!), 1/2 cup oatmeal

3:30PM-4 oz ground turkey

5:00Pm:protein shake

Off to train a super cool client then...

7:45PM-2 cups salad greens, 1 T fat free balsamic dressing, 4 oz turkey...

HOT TEA with splenda at bedtime...yay!

Plan for wednesday...LEGs...but....