The shoulder….The weakest link or strongest feature. 

You can tell pretty quickly when someone has strong shoulders, and you can usually tell when they don’t. The shoulders are the key in a high peecentage of upperbody work, and some lower body work as well. If you have weak shoulders, gaining in other areas can be very tough. 

Let it be known that the shoulder is also the easiest to strain. Because the shoulders are involved in most exercises, they are constntly being worked, so over working them is more than possible most of the time. If you’re going to isolate them with other isolated muscles, its important to do them last, just like isolated core workouts. 

I have started a new plan that is broken up into 3 different days; Legs, Shoulders and Core. You saw the leg workout I started with yesterday. Here’s the shoulder workout from today:

Warmup: 3 sets, no rest

  • 1 minute row
  • 1 minute jump rope
  • 5 strict pullups
  • Straight arm plank (30 sec flat, 15 sec each side)

Workout:

  • Seated overhead barbell press 1 minute for 3 sets
  • Hanging Barbell raises 4 x 12 (slow lower)
  • Landmine press 4 x 8
  • Landmine lateral raises 4 x 8
  • Stop pushups 4 x failure (chest on ground, hands off ground) until form fails
  • Dips 4 x failure
  • Battle ropes 3 rounds x 15 sec (15 sec rest between rounds)

Great leg workout

Unfortunately, I have to make workouts for myself closer to the days of the workouts than I’d like because I have stuff at work that I don’t have at home, but I can get a similar workout. I’ve just found that having your workout completely planned ends up giving you a much  better workout, as opposed to deciding what to do as you go. 

It is important that you have a plan and stick to it. If you start to deviate or figure it out on the fly, you could lose motivation and energy.

Let me know if something doesn’t make sense.

Warmup:

  • 3 minute bike
  • 1 minute plank (30sec flat, 15sec each side)
  • 1 minute jump rope
  • 1 minute sled push

Workout:

  • (Superset) 4 sets –Front box squats(8), calf raises(25)
  • (Superset) 4 sets –DB Goblet Sumo squats(8), Hip Thruster(10) same weight
  • (Superset) 3 sets –Leg curls/GHD(8), lateral resistance bands steps(15 sec each side)
  • Deadlifts 4 x 12
  • Squat jumps (3 x 15 sec rounds with 30 sec rest between rounds)
  • Overhead Prayer resets (3 x 30 sec rounds with 30 sec rest between rounds)

Cool down:

  • 3 minute bike
  • 1 minute plank
  • 1 minute jump rope
  • 1 minute sled push

I call the last exercise prayer resets. Its as if you are getting down on your knees to pray, then getting back up. Its a killer finisher, especially after squat jumps. I prefer doing them with my arms overhead to engage the core more, and it helps to straighten your back when you’re tired from the workout. 

I also prefer doing leg curls on the GHD, suspending my weight as long as I can on the way down. It usually keeps my hammies sore for a few days, especially after some good deadlifts. 

Kick it into gear…

I’ve mentioned before that I was excited about the pool near my house reopening. I can legitimately use the pool 2-3x per week, if I’m lucky…..but that’s better than nothing, which is where I’ve been for a well over a year. If you haven’t worked swimming into your schedule, you have no idea the gains, or losses you’re missing out on. 

The pool is almost a mile from my house. That means I can run there, swim until my form breaks down and run home. The feeling though……you can’t beat it. And depending on the pace you run there and back, you can work multiple energy systems and get some muscle and mobility work in too. 

Like I said, you have no idea what you’re missing, if you’re not including it in your plan, no matter what your goal is. 

If you really want to make changes, do some things you’re not used to, or prepared for

Completed 60day program

The last full workout of the program is kind of a killer leg workout:

  • 50 thrusters(30 lb DB)
  • 50 pushups
  • 25 pullups
  • Plank 2 minutes
    – 1 min straight, 30 sec each side
  • 50 squat jumps
  • 50 situps (GHD/decline)
  • 50 kneel to stand
    (Prayer resets) down to your knees and back up
  • 50 deadlifts(30 lb DB) 
  • Plank 2 minutes – 1 min straight, 30 sec each side

Felt good to finish and I definitely feel and look stronger than when I started. I did not stick to a strict diet during the program because I wanted to see what changes would come from just the exercise. The last 10 days I cut out breads, pastas, rice, and sweets.

Now moving on to a 10 day shredder and form builder before a Las Vegas trip. This is where the big cut backs start and I focus on strengthening my core and shoulders for what comes next. I have had shoulder issues, which really cut down on things I try to accomplish. Its time to lightly get them stronger and more mobile. This is the part of really love. 

Being able to focus on weaknesses is what makes me happy. Doing the 60 day program was nice. I needed to see the results of full body building blocks, getting you ready for tougher workouts ahead, but it didn’t let me focus on a few areas I needed to because I didn’t want to do anything extra and get a skewed program result that others wouldn’t get from just doing the 60 day program by itself. 

My ankle has stayed strong, which the most important, my cardio has improved greatly from being on the couch, broken, and I’ve gotten strength in areas that needed building before I really hurt myself. My core has gotten real strong though, almost as strong as it was before my injury, and on the road to being much stronger really soon. 

How many of you feel like your core is strong enough to manange a series of rough days and events???

Almost through this 60day plan….

Day 57 of 60, and one of that last two actual workout days. For time

500m warmup row

  • 100 pushups
  • 1 minute plank
  • 100 squats
  • 100 situps
  • 50 pullups
  • 1 minute plank
  • 50 burpees

These are to be down consecutively, completing one before moving on to the next. 

I broke up the pullups and situps. I did 50 GHD situps, then 25 pullups, then 50 decline situps and 25 pullups. The burpees destroyed me. Doing them last when I’m trying to rush through the rest was tough. I decided to break them up into 5 sets of 10. It did not make it easier. The 2.5 hours of digestion time I gave myself from breakfast was not enough. 

Thankfully, I only have two run days and one final workout remaining. I’m not happy to be ending it because it was either too easy or too difficult, but because with the workout I decided to only fo what I prescribed, and nothing more. Because of this I haven’t gotten muself to a few goals I had for myself. 

While this program was, I believe, successful, it was only what I needed where my lower body was concerned. 

It was designed to take someone who had been immobile for sometime, mobile but inactive where working out is concerned and previously active but had taken some time off, to get to a place where more intense workouts would not cause injury and strength would start to come about without major fatigue. 

Because I had surgery on my ankle, this was good where the leg and core exercises came into play, and especially helpful with returning to running. But where some of the other workouts came in and targetting specific muscle groups, I have felt a little behind. 

But its ok. I got through it and I know it will help others. Now I can move into a few other programs I have set up and feel strong enough to do so in all areas. 

My core is much stronger after being off my legs for awhile and my legs are much stronger than I thought they’d be at this point and I am running distances at a good pace. 

And I’ll have about 10 days to tighten things up for a well deserved, relaxing Las Vegas trip.