shoulder day....
- Thread starter formernpc
- Start date
formernpc
New member
This shoulder workout destroyed me today. I am using oxygen in between sets running at 8 liters minute (I think that is the proper term) and sipping juice and creatine/BCAA mix during the workout to keep my energy and glycogen levels up . Now I admit this is based on my own body and research. I am trying this and am not saying you should, but neither are harmful and both have huge benefits I think. If you disagree you are welcome to tell me why, but I won't listen anyway! lol
warm up
db press x 10reps @ 80, 90, 100, 120
barbell behind the neck smith 4 x 10 @ 185
db side laterals - here is where it gets tricky
45lbs x 3 sets x 10
30lbs x 3 sets x 20
Db front raises - hammer style and regular palm down
40lbs x 3 x 20 (10 hammer, 10 palm down)
30lbs x 2 x 40 (20 hammer ,20 palm down) go right into 20 reps side laterals.
Db rear delts - (hammer style, palms facing)
40lbs x 3 x 20 (10 each)
30lbs x 2 x 40 (20 each)
Cable cross rear delts
4 x 20 @ 40lbs
Shrugs
315lbs x 4 x 20 reps
225lbs x 2 x 40 reps
Immediately getting my nutrients and food!
warm up
db press x 10reps @ 80, 90, 100, 120
barbell behind the neck smith 4 x 10 @ 185
db side laterals - here is where it gets tricky
45lbs x 3 sets x 10
30lbs x 3 sets x 20
Db front raises - hammer style and regular palm down
40lbs x 3 x 20 (10 hammer, 10 palm down)
30lbs x 2 x 40 (20 hammer ,20 palm down) go right into 20 reps side laterals.
Db rear delts - (hammer style, palms facing)
40lbs x 3 x 20 (10 each)
30lbs x 2 x 40 (20 each)
Cable cross rear delts
4 x 20 @ 40lbs
Shrugs
315lbs x 4 x 20 reps
225lbs x 2 x 40 reps
Immediately getting my nutrients and food!
Man I wish I had someone like you training me.
formernpc
New member
I don't train many people anymore. Trainers end up being therapist too and I just can't take the drama! lol I would tell you to learn your body and make your motivation an internal issue and not someone yelling at you! If it is knowledge you are looking for then you are in luck because there are a lot of knowledgeable people here!
big in vegas
MuscleChemistry Registered Member
That's a hell of a workout
formernpc
New member
WE wanna be big right?
big in vegas
MuscleChemistry Registered Member
Yes sir we do
formernpc
New member
I know you KNOW, but it's not all about the stuff we take! Gotta hit it hard and smart!
big in vegas
MuscleChemistry Registered Member
It's all an equation, if all components aren't in check then the equation is out of whack...Finding the right mix to make it work is the key
formernpc
New member
yessir!
The Dude
MuscleChemistry Registered Member
It's funny how our training progresses as we age. At 22 I was doing 275 - 295 behind the neck for 10. Now I don't do presses more than a couple times a year. I mostly move my heavy weights on a wide grip upright row. My shoulders are exponentially larger now, but there is no way in hell I could even safely handle 225 behind the neck now.
formernpc
New member
I used to do super heavy weight as well man...I rarely go over 225lb behind the necks now and agree. The WIDE grip upright row is amazing at carving out those delts.
formernpc
New member
huh? I go up to 80's
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