Tags

Entries in Shoulders (52)

Tuesday
Feb132018

Lifting Heavy Ass Weight in the Gym at Near 49

Some of last weeks heavy lifts. Do I lift heavy weight because I have big muscles or do I have big muscles because I lift heavy weight? I prefer to think I have big muscles because I lift heavy weight meaning I did the work to get like this.

When people say you have a lot of muscle and that's why you can lift so much weight they may not realize they are suggesting that you have some sort of advantage because you are just muscular in nature when this is often not the case. A lot of very hard work most people are not prepared to undergo is involved to take yourself to the highest levels.

Wednesday
Feb252015

Full Week of Workout Videos - Saturday Shoulders and Calves Accessory Home

43 minutes - 497 Calories - Average Heart Rate 138 - Max Heart Rate 163.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Shoulder Press using Total Gym x2 sets (Shoulders)
  • Shoulder Side Raise using Total Gym x2 sets (Side Delts)
  • Shoulder Rear Raise using Total Gym x2 sets (Rear Delts)
  • Shoulder Front Raise using Total Gym x2 sets (Front Delts)
  • Dumbbell Shrugs x4 sets with 85 lbs per side (Traps)
  • Single Leg Calf Raises x9 sets incremental weight up and down (Calves)
  • Cable Rope Ab Crunches x3 sets (Abs)
Thursday
Feb192015

Full Week of Workout Videos - Tuesday Shoulders Home Accessory

1:01 minutes - 618 Calories - Average Heart Rate 128 - Max Heart Rate 156.
Location: Home Gym

Warmup & Mobility
  • Rotator cuff work & Stretching
Strength:
  • Rear cable shoulder raises x3 sets (Rear Delt)
  • Front cable shoulder raises x3 sets (Front Delt)
  • Side cable shoulder raises x3 sets (Side Delt)
  • Rear cable shoulder pull using rope x3 sets (Rear Delt)
  • Shrugs using Smith Machine x4 sets (Traps)
  • Cable Side Bends - 1 long set increasing weight, then a drop set at the end (Obliques - Side Abs)
Wednesday
Feb182015

Full Week of Workout Videos - Tuesday Shoulders CrossFit

47 minutes - 522 Calories - Average Heart Rate 136 - Max Heart Rate 181.
Warmup & Mobility

Strength:
  • Front Shoulder Press - 135 lbs x3
  • Front Shoulder Press - 155 lbs x3
  • Front Shoulder Press - 175 lbs x3
  • Front Shoulder Press - 185 lbs x3
  • Front Shoulder Press - 195 lbs x1
METCON:
  • 4 Rounds
  • 12 Upright Rows using straight bar with 135 lbs
  • 10 Pushups
  • 10 Situps
Thursday
Apr172014

CrossFit Langley - Max Shoulder Push Press Workout

It's been a while since I could go heavy on anything to do with shoulder press especially when a straight bar was involved. But I have to say my do-it-yourself shoulder rehab routine has paid off and I am almost at 100% again with my left shoulder (been doing lots of shoulder maintenance and stretching).

The actual last time I went for a 1 rep max for Push Press was way back in September of 2013, back then I did not break 200 pounds but then again I was a lot lighter and had not been training very long for strength. Even though I'm not a big fan of 1 rep maxes, I decided to see how far I could take my Push Press at Langley CrossFit. Leg drive is very important for push press and my leg strength has really come up since last year which I think has really helped me on out with my Push Press.

Well I got my Push Press right up to 245 and even made a nice attempt at 255 but fell a bit short. Still a great increase in weight and I am very happy with it.

Here is how this full workout went down...

3 Round Warmup:

  • 5 Bar Push Press
  • 6 Pushups
  • 100m Row

Main Push Press Shoulder Workout (7 Sets):

  • 135 x 5 Reps (Not Shown)
  • 165 x 3 Reps (Not Shown)
  • 185 x 2 Reps
  • 205 x 1 Reps
  • 225 x 1 Rep
  • 245 x 1 Rep
  • 255 x 1 Rep - (FAIL) 

Metcon Tabata 20/10 (8 Rounds): 

  • Dumbbell Push Press (25 pounds)
  • Shoulder Side Raises (20 Pounds)
  • Skull Crushers
  • Pushups

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.