2nd Workout, Shoulders & Arms

The 2nd and 4th workouts in Mentzer's book are legs, but I'm running so I'll only perform legs on the 3rd workout before beginning the cycle all over.

So, for my 2nd workout, I did shoulders and arms last night. This workout went a lot better than my first. 2 possible reasons:
1. I was a lot more familiar with the exercises.
2. Smaller muscle groups than chest and back.

Shoulders
I didn't do shoulders with dumbbells. I used the lateral and rear lateral Nautilus machines and was pleasantly surprised with the weight I could handle. I used 105 lbs for both movements to failure.

Arms
I also deviated from the barbell curls in favor of preacher curls. I've had good results and this is a movement that Mentzer has an an alternative (there's a whole section on alternative movements to the ideal workout). I used 90 lbs and proceeded to alternating curls with 40 lbs to failure. Both of these exercises are isolation movements, so the order didn't matter much to me.

I then proceeded to do triceps with rope pull-downs, using 130 lbs. I used another machine that isolates the triceps but I don't know what it's called. There where no labels so I'll try to describe the machine. It looks similar to a preacher curl, but the grip is above the small bench near your forehead. You grip it and then push down, working the triceps. I used 60 lbs for each arm.

I already feel the effects of this workout and felt drained last night as I made my way home. I was pleased at my effort and intensity.

Total workout time: a little over 20 minutes.