Shoulder Blast Workout

Today I completed a nice shoulder workout. I took some advice from Skip LaCour and visualized this workout yesterday evening. I tried to see myself really killing it. I don't know if it was the visualization or my completely motivated mindset or a combination of both, but I had an amazing shoulder training today.

My Nutrition

I have been really focusing on eating. As mentioned on a previous post, I am utilizing a modified Velocity Diet nutrition plan. The main modification is that I am including at least 2 solid food meals per day into the plan. I use protein shakes the rest of the meals (4 of them). I learned this from a previous experiment with the Velocity Diet. The lack of solid food caused me cramps, bowel problems, etc. I am going to avoid that this time with the inclusion of solid foods into the plan. I need to burn fat and so I will also be able to maintain some intense cardio by including solid foods into the eating plan.

Shoulder Workout

Exercise	Weight x Repetitions
Overhead Press	95 x 14 115 x 14 135 x 10 155 x 8
A1. Side laterals	15 x 15 15 x 15 15 x 13 15 x 10
A2. Front laterals	15 x 15 15 x 15 15 x 14 15 x 12
A3. Bent rear laterals	15 x 15 15 x 15 15 x 13 15 x 11
Incline Side Laterals	10 x 15 10 x 15 10 x 12
Arnold Press	45 x 10 45 x 10 45 x 9
BB Front Raise	35 x 10 35 x 10 35 x 10
Facepulls	70 x 15 80 x 15 90 x 14 100 x 14

Workout Summary

This was a great workout. I got a nice pump going with the overhead presses. I was feeling very strong so I went heavy. 155 lbs. for 8 repetitions is a personal record for me. The superset of 3 exercises that followed created a major burn in my shoulders. I powered it out and got through the sets. I then used an exercise taught to me by my friend Chris Albert, the include side lateral. It helps to hit the side of the delts very hard. I went to failure on the final set. The Arnold Press is a treasured shoulder movement. I love how it makes my shoulders feel while doing the movement. I then moved on to the barbell front raise. I was going to pyramid the weights, but 35 lbs. just felt perfect, so I stuck to that weight. The facepulls are always a good exercise. I move the weight slowly and get a really hard squeeze at the end of the movement. I increase the weight being used to really wear out the rear delts. Today I was feeling super strong and managed 14 repetitions at the highest weight of 100 lbs. 

When the training was complete I felt like my shoulders were completely full of blood. It was an amazing and intense feeling.