Dansformation 12 Weeks Workout Challenge - Week 7 Day 5 - Shoulders Workout by denisoi

dansformation · @denisoi · Feb 24 '17

$7.78

Dansformation 12 Weeks Workout Challenge - Week 7 Day 5 - Shoulders Workout

<center>![IMG_3167.jpg](https://steemitimages.com/DQmQ3R18krzsFL9uzHjsKq55boo9WwuNpP4xPW89ceDsMME/IMG_3167.jpg)</center>

Hello dear steemians, 

Slowly i'm going to the end of the week 7 of my challenge, one more workout tomorrow and I will finish my workouts for week 7. It's  unbelievable  how fast everything happened and how fast passed. It seems to me that like just few days ago I started this challenge but so many things happened. So yeah, I feel good because I stared posting everything here, I created a new habit, friends, connections and I also become more aware about my life. 

Today I trained my shoulders and my traps, after warming-up my body for about 10 minutes I did the following exercises : 

Smith Machine Overhead Shoulder Press : 5 sets of 10-8-8-8-12 reps
https://s25.postimg.org/73wm0lbv3/2017_02_24_2357.png
[Image Source](http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-overhead-shoulder-press)

One-Arm Side Laterals : 3 sets of 10 reps
https://s25.postimg.org/5enisiw5r/2017_02_25_0006.png
[Image Source](http://www.bodybuilding.com/exercises/detail/view/name/one-arm-side-laterals)

 Seated Bent-Over Rear Delt Raise : 3 sets of 10 reps
https://s25.postimg.org/k9c46p5qn/2017_02_24_2359.png
[Image Source](http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise)

Dumbbell Lying Rear Lateral Raise : 3 sets of 10 reps
https://s25.postimg.org/nvhxjcc3z/DQmbAEb22mN2TCCsc2bLHaMP6jabm1zF7bu4bLeX5fxVwuW_.png
[Image Source](https://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lying-rear-lateral-raise)

Dumbbell Shrug : 4 sets of 10 reps
https://s25.postimg.org/qjfluw9jj/2017_01_27_2005.png
[Image Source](https://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug)

After workout picture : 
![IMG_3168.jpg](https://steemitimages.com/DQmcPHiUDJJHDj3VSThpfsWArmZ5djHWkS45atLxTmz8fZg/IMG_3168.jpg)

### What did I ate today : 

Milkshake : milk, 1 banana, 1 sunflower seeds, 1 teaspoon of spirulina, 1 teaspoon of green barley
![IMG_3162.jpg](https://steemitimages.com/DQmZToAYRs9E8L52nBewH6oSEx97akzT7ETcdereDxKiSwg/IMG_3162.jpg)
![IMG_3163.jpg](https://steemitimages.com/DQmfF8x4iGtP4vSLrXrmqijXsx3yKiRLXPR6peLPToTTwFy/IMG_3163.jpg)

Creamy soup : broccoli, carrots, garlic, celery
![IMG_3164.jpg](https://steemitimages.com/DQmTA5Rdqc6zJrdC5rkm9LSxKumhVHwyeK3Rbr2UY7uRLP3/IMG_3164.jpg)

Vegetables, mushrooms, 1 egg
![IMG_3171.jpg](https://steemitimages.com/DQmRxp4Hi2HdP5gggEbUv8zWkWH35xbq5JcdLWziuxu9rES/IMG_3171.jpg)

Creamy soup : broccoli, carrots, garlic, celery
![IMG_3173.jpg](https://steemitimages.com/DQmcPvoY7Fv8G5EksAk5sosX2CXrbPKU2xJmhrjQi37JoNY/IMG_3173.jpg)

Sweet potato, cheese, eggs
![IMG_3175.jpg](https://steemitimages.com/DQmRunBgvubez9f3Y2jzqANuG4DqXxpJZnikefSFtEBBBeJ/IMG_3175.jpg)

Yogurt, sunflower seeds, almonds, cranberry
![IMG_3179.jpg](https://steemitimages.com/DQmS2Gs88MdxNeKhhUs4G7JouSNSLH9n3SyiesKR2fuPemF/IMG_3179.jpg)

### What kind of supplements I took : 

Same as yesterday, I had 1 teaspoon of spirulina and one teaspoon of green barley powder in my first meal 

https://s25.postimg.org/jjqxue3in/IMG_2542.jpg
https://s25.postimg.org/p9nrfpjyn/IMG_2837.jpg

Creatine : 1 measure in water immediately after workout
https://s25.postimg.org/hw6kysgnj/IMG_3029.jpg

Whey protein : 1 measure in water immediately after workout
https://s25.postimg.org/3k8aau7gv/IMG_2541.jpg

Casein : 1 measure in milk before bedtime 
https://s25.postimg.org/6ik1nl64v/IMG_3028.jpg

This is how my day ended, overall was a good day. I always like to train my shoulders, I guess because this is my favorite muscle group :) 

Tomorrow I will train my arms, biceps and triceps and I'm gonna close my week 7. 

Thank you for reading my post. Your support is my fuel guys !

See ya tomorrow, have a great day/night.

👍 ned, val-a, tamim, michael-b, michael-a, jesta, wackou, twinner, shaka, lafona-miner, dunia, jrcornel, heiditravels, delegate.lafona, ikigai, the-alien, wang, gargon, pal, steempire, elyaque, pgarcgo, vcelier, anyx, pkattera, pollux.one, sebastianjago, steemperor, speda, jgcastrillo19, felixxx, lafona5, shortcut, theyeti, wartrapa, titin, unipsycho, freiheit50, juanmiguelsalas, beers, denisoi, leesmoketree, jamtaylor, steem-munich, uhu, peccio, steem.map, permacryptofolio, sabinson6, sonstiges, uwelang, annaarthur, alexsteem, angel76, good-karma, arcange, dreemit, proctologic, gamer00, bellastella, brich, pairmike, markush, steemprentice, and 58 others

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