Wed., 12/12/12, Shoulders/Calves

I started with calves, focussing on the weak point. Total focus and concentration went into every set, flexing and squeezing the calf muscles, visualizing new growth. I did 7 sets of calf presses and 4 sets of 1-calf presses, and they were tight and pumped. For delts I did the normal rotator cuff exercises, and then changed it up. First was the Hammer Strength press: 50-15; 90-12; 140-12; 180-12; 230-10; 270-5 +fail+2drop-sets. Second was machine lateral raise: 80-15; 100-12; 120-12, 7. Third was machine rear lateral: 120-15; 140-12; 160-?,?. Then I hit a light circuit of arnold press, front raise, behind the neck press, and dumbell front raise; just to further the pump. And I finished it off with seated dumbell shrug: 25's-15; 50's-15; 75's-15; 100's-12. And boom, that's it! Got a great pump and really stimulated the muscle fibers. I then drank 50g whey protein and ate a sweet potato, an orange and 1/2 cup oatmeal. That's how you grow.