I got a good pump this morning. I started with abs, then did calves (really focussing on my week point) and finished with shoulders. I'm still being really cautious with my neck, so not too heavy or intense on the shoulders. I did make one a critical mistake this morning: I started with seated calf raises. The weight resting on my INCREDIBLY SORE QUADS was pretty painful (yes yesterday's leg workout was highly effective.) So I didn't go crazy on them, just did a few good squeezing sets and went on to the press.
bosu crunch: 20, 20, 20
seated calf raise: 25-20; 50-?; 90-15; 140-10; 190-10
calf press: 450-15, ?, 10
lateral raise: 5's-?; 15's-10; 25's-10; 35's-11
incline rear laterals: 30's-15; 40's-10,8
hammer strength shoulder press: 90-20; 140-15; 190-10
seated shrugs: 50's-20; 60's-15; 70's-10
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