Calf, shoulder and yoke workout

Today started as one of those "I'm not sure what to do today" lifts, but then I thought step-ups...then just decided to do a stationary sort of super yoke.  I worked up to 505 lbs for 40 steps.  It is hard to keep your balance doing these, but a great way to strengthen periphery leg muscles, and ankles.  You do have to be very careful, though, which is why I had the supports raised up nearly to shoulder level in case I needed to set down the bar, quickly.

For fun, I did some light shoulder presses with the axle towards the end of the workout.  My shoulders didn't hurt doing this which is good.  I do need to continue to err on the side of less being more with anything overhead.

Here is a video of the axle stationary stepping/walking:

And here is today's lift:

Fri	10/19/2012
Lift	Weight	Reps	Total Weight
Warm-ups	various	various	2500
Shoulder with cords	25	250	6250
Calf raises	185	20	3700
Walking with axle (2 steps/rep)	185	30	5550
Calf raises	275	15	4125
Walking with axle (2 steps/rep)	275	30	8250
Calf raises	325	12	3900
Walking with axle (2 steps/rep)	325	25	8125
Walking with axle (2 steps/rep)	445	18	8010
Walking with axle (2 steps/rep)	505	20	10100
Calf raises	505	10	5050
Standing axle presses	115	12	1380
Calf raises	115	35	4025
Walking with axle (2 steps/rep)	115	60	6900
Pec-dec using 75lb band	75	24	1800
	75	24	1800
	75	24	1800
	75	24	1800
	75	30	2250
Shoulder with cords	25	200	5000
Stretching and cool downs	various	various	4500
Abs	75	120	9000
Day's total		105815	lbs