I’m gonna try and hack it out a bit longer, but for sure potatoes is a great option to replace some of the rice. I eat 200g of sweet potatoes with a meal per day, but I do miss me some mash potatoes.
I just had that meal 200g steak fried in olive oil, 2 whole eggs cracked in with button mushrooms and spices. side was 250g basmati rice. Looks messy, but it was lovely.
Shoulders
Seated Shoulder Press ( machine ) 4 sets high rep - more getting them warmed up
Smith machine Seated Press 10 sets
Machine Side Lat Raise 10 sets
Cable Side Lat Raise 8 sets each arm
Cable Front Raise 10 sets
Rear Delt Machine 10 sets
Cross Cable 5 sets
Time around 2 hours
Weigh in AM - 192lbs . Shoulders dead. I think I’m not far away from before I fell sick. Isn’t muscle memory a great thing!.Still 18lbs short, but it feels that way. The pump today was insane, it was complete failure towards the end. The Rich Piana feeder workouts at night are a great addition. Still to do those tonight. Wee after gym pump progress picture.
Shoulders looking great.
That’s a hell of a lot of sets!
It’s a lot of volume for sure. I like pyramiding up with high reps and low weight till fatigue then hit 3-4 Heavy sets. Used to do the opposite more high intensity in and out in 45 min training but I like this way better. The pumps are insane. Thanks for comment bud. Still a long way to go.
Boulders right there! It’s amazing the difference good delts make to a physique… I’m forced to work mine a lot being trap dominant. If I didn’t I’d look like there was a ski slope from my neck to my arm lol.
See living in a different time zone I’m always too late and miss all the party… when I log in there’s a ton of posts to catch up on. I’ve just made the gym early, I’ll have to catch up on logs when I’m home. Your traps are massive bud!
It’s alright for you, I’m so far ahead I don’t see anyone’s updates till the next day !!! lol
Awesome pair of delts Rizla. There’s a ton and hours of lifting in there somewhere.
I’m the same I feel, everytime theres a ton of logs to read up on. But it’s fun.
Cheers for the comment. I try my best lol. Calves are very weak no matter how hard I hit them from different angles they just won’t grow.
You’re over in Denmark mortdk ? I have this fascination with the Vikings. The history is brilliant how they went about there business… maybe not so good for the monks of Lindisfarne ha. I actually traced my surname back in time and apparently it first came about from Viking settlers in Scotland, so I could have me some Viking blood rarrrr!
Yeah I’m danish, and a damn Viking as well, a skinny one but none the less 
That is a fascinating story, and it’s actually very complex as well. We grew out of a farmers civilization so we’re good at growing corn to… And Bacon
Now those are some delts!
I’ve been fortunate in the calf department, I can leave them untrained for months, hit them in a handful of workouts (high volume) and they blow back up to a decent size.
Thanks man. Big calves would be great. I was going to say my genetics from the waist down are lacking, but let’s say from the knee… yeah from the knee down sounds better before there’s a few smug comments fired in there, haha.
I’ve been following some oil carter advice and hitting them frequently like I do shoulders. He says to pause 5 seconds at the bottom to make sure the calf is doing the work and not the Achilles. Then hold the extension 5 seconds at the top. I typically just go to failure following this routine (alternating toes in, straight, out).
Burns like Hell but I think they might be growing (a little). I just have that long calf muscle and not the one that makes the nice looking softball
Wtf dude crazy delts
How many times a week would you hit them ? I was doing 2 days a week, but went back to 1. I know its a very stubborn body part. What exercises would you do for calf ?
The machine in my gym is like an incline chair that slides up and down with the foot bit curved so you can rock up on the toes and back. I much preferred my old gyms one were you sat with the padded bar over your knees, it was more a plate loaded machine were the new one is pins. Thanks for the advice brother always appreciated!
When you say pause at the bottom is that pushing heel down in a slight reverse to get that stretch before coming coming back up?
@muskratlifts The shoulder day was always my favourite. Need to work more on the legs lol
Those delts thoooooo lookin great my dude!
Cheers my man and happy anniversary, just noticed the cake 
Awesome pic man. Nice work
Cheers Bro appreciate that
Secret tip for guys with small/stubborn calves… wear pants or compression tights all the time lol
