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Happy Friday!

I hope everyone is having a great end of the work week.

Today my workout hit the shoulders. I added some exercises to last week’s exercises. Initially, hit the Military Press, then Lateral raises, and bent over rear delt raises. I added Dumbbell Shrugs and Face pulls. I used two strategies today—drop sets and no rest sets. It was a great workout.

I wrote an article a while back on what is called the instinctive principle. This principle allows us to alter our work out to take advantage of peaks and valleys in energy. Some days you’re going to be on fire and you’ll want to take advantage of this by adding sets, adding weight, doing whatever you need to, to achieve a good workout. On the low days, you may lighten weights, you may reduce the number of sets and all the rest. Get it?

I enjoy this because it keeps my workout fresh and it allows me some freedom to push myself beyond what I would normally do on good days in the gym. The whole key to progression in the gym is to increase reps, lower rest times, increase weights, or any combination of the above. You can also increase intensity by doing supersets, compound sets, giant sets, drop sets, or rest-pause sets. I also enjoy using pyramids, when I really want to blast a muscle group. These really kick your tail if you do them right.

Anyway, that’s it for today. My workout today is below:

 Military press

Warm up: 70×12; 90×12; 110×12

Working sets: 130×6; 150×6; 160×5

Side lateral: 30×6; 35×6; 40×5

Bent over rear delt raise: 30×6; 35×6; 40×6

Dumbbell Shrugs: 65×10; 70×10; 75×7 (no rest between sets)

Face pulls: 50×10; 57.5×10; 65×10; 72.5×10; Drop-sets (no rest between sets) 65×10; 57.5×10; 50×10; 42.5×10

Ab circuit:

Ab-x: x12; x12; x12

Crunch machine: 110×12; 130×12; 150×12

Ab Coaster: 3 sets to failure (60; 50; 49)


Cardio Hill Level 4 20 minutes

Tomorrow is Leg Day!

See you then.