25 June 2009 Shoulders and abs

June 29, 2009

Hello again everybody,

Posting my shoulder and abs workout from thursday, which i actually have videos of also, just need to get the clips from my friend who took was kind enough to take the clips with his Iphone.

I started by taking my pre-workout supplement drink, which is a mixture of two great supplements (Universal nutrition’s Storm & SAN V-12), a year ago i combined these two products and although they have similarity in ingredients, i personally feel that they give me a bigger boost together than alone.

So even before getting to them gym, on my way there from the beach to the gym i was EXCITED to workout. Couldn’t wait to hit the weights, what can i say the sunny weather does that to me, gives me an amazing amount of energy.

Enough talk and let’s get to the workout:

Dumbbell shoulder press ( only difference, which you will see from video when posted, that i take my arms down to a 90 degree angle and not lower than that).

Dumbbell shoulder press

Dumbbell shoulder press

Set 1: 10 reps of 20kg/44lbs dumbbells

Set 2: 10 reps of 23,5kg/52lbs dumbbells

Set 3: 8 reps of 26kg/57lbs dumbbells

Set 4: 8 reps of 26kg/57lbs dumbbells

Standing barbell behind the neck shoulder press (picture is seated)

Barbell behing the neck shoulder press

Barbell behing the neck shoulder press

Set 1: 10 reps of 40kg/88lbs

Set 2: 10 reps of 45kg/99lbs

Set 3: 8 reps of 50kg/110lbs

Dumbbell lateral raises

Dumbbell shoulder raises

Dumbbell shoulder raises

3 sets of 10 reps with 13kg/29lbs dumbbells with very strict form and controlled motion, as to limit the movement of my upper body hence decreasing the involvement of other muscles than the shoulders.

Front dumbbell raises (with a slightly different angle, that you will see when the video is posted VERY SOON)

Front shoulder raises

Front shoulder raises

3 sets of 8 reps/per hand with 13kg/29lbs dumbbells

Note that with these last two exercises i’m not going for strength and power, so i try to have a weight that is heavy enough but that i would still be able to do my reps in a controlled motion, to target the shoulders specifically.

Last exercise for the shoulder was seated rear shoulder machine

Rear shoulder machine

Rear shoulder machine

3 sets of 10-12 reps with varying weights, not paying much attention to the weight, although i do try to increase it regularly to increase the intensity. I really like this exercise as the rear deltoid muscle is hard to hit, with this exercise one can easily isolate that muscle without being able to do a mistake as the machine doesn’t allow too much extra movement beyond the range of motion designed for that muscle from that position. U guys should try it out, if you haven’t already.

Then i moved along to abs, where i did 4 different exercises, all with weights for increased resistance or i was doing some abdominal machine. I keep changing my abdominal routine rapidly, so my muscles get attacked from all different angles. I go fairly heavy weight, did a total of 4 different exercises, 12 sets alltogether and 250 repetitions. U do that math and divide them as you wish for your program. Abs should be trained just as any other muscle, don’t to countless repetitions. Try to do between 8-15 reps, that’s more than enough with proper technique and enough weights to force the muscle to respond and work hard.

That was it for that workout. I still gotta post the Chest and Biceps/Triceps superset workout which i did on friday, which was amazing and intense. Aaaand i gotta post todays (Sunday 28th June 2009) Upperback, trapezius and abdominal workout, which i also have video of. Make sure to come back and check them out. Until then, keep training hard, eating clean and sleeping a lot. 🙂

Copyright: Gif pictures are courtesy of http://www.exrx.net. Own illustrative exercise pics will be up soon as mentioned before.

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