HIIT Parachute Sprints

One thing I am trying to do this off season is keep some variation and really push myself to improve in all areas.  I am doing this by incorporating a few different forms of cardio and one is Parachute sprints.  This week I did them on Sunday, which is an off day from weights.  All I have to say is It was a very humbling experience with a headwind,  but they are an absolute blast and I am already looking forward to my next go with them. 

Today I had a great one today with Ty and Gary.  We kept it fast pace and suppersetted pretty much everything.  Two were lifting and one was resting, it worked out great!  Here's how it went down....

*Warm-ups excluded

Hammer strength Shoulder press- 3x10
[B]SS[/B]
DB Shrugs- 3x10@140's (Slow TUT)

Smith machine Upright row- 1x10@185 / 2x8@205
[B]SS[/B]
Cable Lateral raise- 2x12 / 1x10

Cable rear delt- 3x12
[B]SS[/B]
Cable front raise- 3x8

-Luke

Pressing forward!

After an off day yesterday I was really feeling refreshed and ready to go for today's workout.  Shoulders and traps were on the list, which is one area that I am putting 100% effort into improvement this off season. Last time I started with standing barbell presses I topped out at 2x6@225.  This time I was able to progress onto 2x8@225.  Two more reps in each set, so needless to say I am happy to see some progress in a weaker area and I plan on pressing forward as much as possible.  Here's how today went...

* Warm-ups excluded

Standing BB Presses- 1x10@185 / 2x8@225 / 1x10@185
Single arm DB Lateral raise- 4x8@55's
Cable Reverse Flyes- 4x10
Rope Face Pulls- 4x10
BB Front raise- 3x10@80lbs
BB Shrugs- 1x12*10*10*10@405 (30 Seconds between sets)
-Luke

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 and Traps!

Had the chance to hit up a great Chest and Abs workout this past weekend with Ty and Tara.  We also shot a ton of footage for MassMuscle TV 's new series.  I can't wait to see how it turns out after Caleb works his magic with it.  Here's a quick highlight from the workout on Saturday.

Today I went in for Shoulders and Traps.  It was a great workout and I flew through this one solo.  Here's how it went.....

*Warm-ups excluded

BB Shrugs- 1x15@405 / 1x12@495 / 2x8@585

Smithmachine Shoulder press- 2x12 / 2x10
(Superset)
Standing BTN BB Press- 4x8@135 (Pauses at bottom)

Seated DB Lateral raise- 1x12@60's / 1x10@65's / 2x8@70's
Cable Upright row- 4x10
Cable rear delt- 4x10
-Luke

Changing it up

One of the things I try and do is keep changing the order of my split to help keep things fresh and intense.  I still stick to lifting each body part one time per week, but I like to change the order to place more of an emphasis on lagging body parts.  On this rotation I am placing an emphasis on my shoulder and trap development.  I am still following a 5-6 day split with my off days placed by how I am feeling and I also skip one workout per week, for added recovery.  Here's how it looks....

Shoulders and Traps
Bis, Tris and Calves
Deadlifts,hamstrings and glutes
Chest and abs
Back
Legs with a quad focus


Today started the week off right, with shoulders and traps.  Tara and I really flew through it and overall really happy with how it went!

*Warm-ups excluded

Standing BB Press- 1x12@185 / 2x6@225 / 1x10@185*1x10@135

Seated DB Lateral raise- 1x15@45's / 3x12@45's
-Superset-
Smith machine upright row- 4x8@185

Single arm cable rear Delt- 4x10
-Superset-
DB Shrugs- 4x10@140's (Slow tempo)

-Luke