Genetics

Everyone is born with a different set of genetics and how you work with them is totally up to you.  Often times people fail at their long term goals because they believe that they may never reach that certain level of muscularity or conditioning.  They key is to never give up or cut your self short.  With time, consistency and work anything is possible.  You never know how far you can push yourself until you quit.  

Had a great one today and here's how it went.....

*Warm-ups excluded

Smithmachine Military press- 1x10@255 / 1x7@275 / 1x6@265 / 1x8@245
Seated DB lateral raise- 1x10@60's / 2x10@65's / 1x8@65's
Smithmachine upright row- 2x8@205 / 1x10@185
Seated BTN Military press- 3x10@135
Machine rear delt- 4x10
DB Shrugs- 3x12@150's



Shoulders with Ty!

I had an amazing workout today with Ty at Golds!  Its always great to hit the gym on a Saturday afternoon.  There is no one in the way, you can crank your music and do some work!  Also, we are probably going to meeting up tomorrow morning for legs.  I have a feeling its going to be one of those workouts, because I'm already getting excited to KILL IT!  Here's how today went....

*Warm-ups excluded

Hammer strength shoulder press- 1x8 / 2x6 / 1x8
Seated DB Lateral raise- 1x10@50's / 1x10@60's / 1x8@60's / 1x8@50's*1x8@40's*1x8@30's
High pulley reverse flyes- 3x10
Rope upright row- 3x10
Cable shrugs- 4x8 (3-1-3-1 tempo)

-Luke

Single arm dumbbell lateral raise

One of my favorite lifts for shoulders are single arm dumbbell lateral raises, so I thought it would be appropriate to post for the lift of the week.

This week's lifting plan is a deload week, so nothing too exciting weight wise.  I am pretty much keeping it a little lighter in all areas and at about  65% of my usual intensity.  It's a necessary evil, but very helpful in preventing over training, mental burnout, injuries and helps increase progress.  Next week things will be back to normal and all out.  Here's how today went down......

*Warm-ups excluded

Straight bar cable curls- 4x8
Dips (Body weight) - 3x25
Machine curls- 3x10
Machine tricep extension- 3x10
Seated DB Hammer curls- 3x8
Reverse Cable kickbacks- 3x10

Hanging leg raise- 4x10
Decline crunch- 4x15

-Luke