Fitness Log - Shoulders- Week 6

Standing Shoulder Press - previous: 40kg . now: 40kg
6 6 5 (prog)
Woo! Only failed on the 45kg set. So will start from 42.5 next time.

Standing side lateral raise - previous8kg. Now: 8kg
6 6 6
Did 7.5 today actually. Will stay at 8kg. This exercise is really good for squeezing the shoulders.

Seated DB shoulder press - previous 16. now 17.5kg
666
Surprisingly easy! Maybe because I've been doing 8 reps on the lower weight, so 6 reps on higher weight is easy. Shall try 20 next time.

Front DB raise - previous 8kg. now 10kg
6 6 6 
I completed all sets, but didn't feel like this exercise was really good. It seems to overexert other parts of my body, like my neck and back as I inadvertently have to pull with those parts when my arm has no strength to lift. I may want to find a better shoulder exercise...

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I think I will do a new way of the side lateral raise, and do 2 DBs at once, while slightly leaning forward. I think that will work my delts more.

Fitness Log - Shoulders - Week 5

Standing Shoulder Press - previous: 40kg . now: 40kg
6 5 4 (40kg, 42.5kg, 40kg) 
The 42.5 felt really heavy, and I think tired me out, so I could only do like 4 and a half on my last set despite lowering the weight. Will just try at 40kg again... BELIEVE!

Standing side lateral raise - previous8kg. Now: 8kg
6 6 6
This felt good, but I want to stay at the weight and squeeze more on the extend to really work the shoulder heads. I feel virtually no DOMS on my shoulders heads so not sure if I"m doing my exercises right

Seated DB shoulder press - previous 16. now 16kg 
887
Again failed on the last set! Keep getting stuck on this weight ugh. Could be because I'm really slowing down my motion and focusing on the mind-muscle connection to try to encourage muscle growth. I want to up the weight to 18kg or something on the 2nd set, but have to workout at a gym with 18kgs -_- stupid gombak gym.

Front DB raise - previous 8kg. now 10kg
6 6 6 (last set 8kg)
Dropped the weight the last set so that I won't be swinging the weight. Got a good squeeze on the last set. Will try all 10kg next time.

Fitness Log - Back / Shoulders - Week 4

Today was a special day, as I will be overseas on Thurs/Fri this week, thus will miss my back/shoulders workout, so I skipped arms day and did back AND shoulders. I may end up phasing out arms day, because I don't really feel any benefits from it, plus it's hurting my wrists.

Deadlifts - Previous : 70kg straight. Now: 70kg prog (up)
555
I was pleasantly surprised by this. I can pull 75kg now! Albeit the last rep I took 2 tries lol. Didn't get a good grip nor braced myself enough to lift on the first try. Gonna keep going up!

Military Press - Previous: 35kg. Now: 37.5kg (up)
665 (prog)
Woot! I think I would have been able to squeeze out the last rep if I had taken a good breath and really pushed it hard, but I failed out on my first try and didn't try again. Will up it to 40kg from the start next time yay 10kg plates!

Lat Pull downs - previous: 45kg. Now: 50kg
666
Back at SAFRA, so the machine was in kilograms. I find this quite tough though, don't think my lats are very strong. Maybe I should do more chinups rather than skip them (I skipped them today because I wanted to focus on deadlifts)

seated shoulder DB press - previous 16kg. Now: 17.5kg
666
At the gombak gym, there is no 18kg, so there's no natural progression from 16kg apart from increasing reps. Here at SAFRA I got to do 17.5kg, so it was good. Didn't have much difficulty finishing it, love this exercise can really dig deep and push through.

Crunches - previous 60. now: 70
Lol, surprised myself here. I do this till failure, so I guess I've to aim for 80 next time.

Fitness Log - Shoulders - Week 3

Standing Shoulder Press - previous: 32.5kg . now: 35kg
6 6 5 (prog) 
Love this exercise too. Hope my injury in my shoulder doesn't come back.. I hit about this weight last time in NUS before an injury made me lay off shoulder press completely. 40kg was tough, only managed to push out 5. I think I may stay at this weight, because I'm missing one week due to being overseas next week. Or maybe do 37.5, 40, 37.5

Standing side lateral raise - previous 6. Now 8kg (up)8kg
6 6 6
This exercise really killed me lol. I held the weight for 1 second at the top of the motion before lowering it, and got a really good workout from this. My left arm felt considerably weaker, and didn't manage to do that hold for my left arm on the last set. Think I'll stay at this weight until I can do a lift-squeeze-lower without too much difficulty for both arms.

Seated DB shoulder press - previous 16. now 16kg (up on reps)
887
Think my shoulders are already really hit from the previous 2 exercises, so couldn't fully do 8 reps on the last set. Considering doing 6 reps of 20kg next time.. will see how I feel after the 2nd exercise in my next workout.

Front DB raise - previous 10kg. now 10kg (stay, controlled), 8kg
6 6 6
My left arm was so hit that I couldn't even lift the 10kg, had to use 8kg. Also did a lift -hold , like the side raises. Think will stay at 10kg for both arms. 

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The side and front raises really hit hard this week, felt like my shoulder heads got a good workout. Grow grow grow!

Fitness Log #8 - Shoulders - Week 2

Standing Shoulder Press - previous: 30. Now: 32.5kg (up)
6 6 6 (prog) 
The Squat rack was hogged by a group of 4, so I had to do this with the bench's barbell... which meant a power clean into position every set :( Still managed to finish my sets cleanly though.
Note to self: 'prog' means progressive loading.

Standing side lateral raise - previous 6. Now 8kg (up)
6 6 6
It's so hard to do this with proper form. I wonder if there's any point pushing the weight up or keep working on perfect technique (i.e. slow, controlled motion). Being able to go up in weight just means my explosive burst is stronger, but going slow seems to work my muscles more.

Seated DB shoulder press - previous 16. now 16kg (up on reps)
7 7 7 
So silly, the gombak gym doesn't have 18kg dumbbells because one is spoilt. And they don't plan to replace it. Zzz. This means I'm stuck at 16 until I think I can make a jump to 20. I think I will work my way up to 8-10 reps for 16s, then venture to 20kg once my standing shoulder press hits 40kg (which kinda translates to 2x20kg right haha)

Front DB raise - previous 10kg. now 10kg (stay, controlled)
6 6 6
I tried 12kg on my first set and was basically cheating all the way (e.g. swinging, using my torso). Will just do 10kg next time, and work on holding the weight for longer at the top of the lift.

Fitness Log #4 - Shoulders - Week 1

Standing Shoulder Press - 30kg (up)
6 6 6
Started at 25kg and realized it was too light. Went up one weight for every set, so ended at 35kg on the last set. So I kinda did 5 sets (including a warmup set on 20kg).. which made my shoulders feel very nua for the whole workout lol.

Standing side lateral raise - 6kg (up)
6 6 6
I actually started at 4kg as I was still feeling weak from the shoulder presses, then did 8kg, so I will record it as doing 6kg. Next time will try all 8kg.

Seated DB shoulder press - 16kg (up)
6 6 6
I really like DB presses for some reason, they just feel very controlled and engages a lot of my muscles in a very targeted way. And I seem to generally do more than people around my size for DB presses lol. Can shift this up one weight next workout.

Front DB raise - 10kg (up)
6 6 6
I didn't really know what to do for the last exercise, so I decided on this. 15kg was too heavy, 10kg wasn't too challenging. Shall try 12 next time.

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Shoulder workouts give such a burn! My arms/shoulders were so numb and weak after the workout. Good stuff.