Shoulder has been killing me lately, but “mama didn’t raise no bitch” so naturally I’ve been partaking in the usual shenanigans. With that, I found a cool little mountain biking spot that follows the Truckee river up in Tahoe this past week! I posted a pic from that trip below.
I’ve also been lifting much lighter and have cut back on the pushing exercises. Pulling exercises are pretty much unaffected by these nonsense shoulder injuries (separated ac joint & torn rotator cuff). These injuries are highly irritating & nagging. I want to briefly share with you some of the worst ways to exercise your shoulders.
I’ve noticed a strange trend in gyms and on forums online, and that’s in regard to the ridiculously high-set isolation workouts that seem to be so popular these days. I don’t have a problem with isolation exercises but when I see 15 years old trying to do the same workout as a pro bodybuilder who has spent thousands on steroids, trains with insane intensity and has been lifting for over a decade, it makes me wonder about the thought process of those engaging in these exercises as well as those promoting them.
You don’t need to be hitting 25+ sets of shoulders, that’s excessive for any body part. Also, Hitting chest one day and shoulders the next is asking for problems.
When you train chest and shoulders back to back, you are putting a gnarly amount of strain on the deltoids and rotator cuff. This is going to result is either you straining a muscle due to a lack of recovery time or you over build the front of your shoulders and create abnormalities in the rear as well as change the way the the bones (see clavicle, humerus & scapula)Â making up your shoulder sit.
Back to the high number of sets issue… If you’re able to hit 25+ sets of an exercise you’re likely not training hard and just rushing through your sets. That’s lazy lifting. Focus on the task at hand really notice the movements and muscles involved in you lifts. Don’t bullshit your training. You should increase the intensity of your exercises by either slowing down, increasing reps, or perhaps even utilize different exercises all together.Â
You get the point. Train smart my friends. End of rant, let’s check out what my week 11 looked like.
David’s Week 11 Training Log
Monday Mountain Bike Ride 5 miles
Tuesday Hike 8 miles
Wednesday Full Body
Warm Up – 30 Minute Light Sparring
Deadlifts – 4×11
Snatch Grip High Pulls – 4×10
Decline DB Bench – 5×10
Pull Ups – 4×10
Walking Lunges – 50 yards
Thursday Full Body
Warm Up – Dynamic Agility Drills 15 minutes
Front Squats – 5×5
Standing Barbell Military Press – 4×10
Bent Over Barbell Row – 4×10
Decline DB Diamond Press – 2×50
Rope Press-downs – 4×15
Saturday Full body
Warm Up- 25 Minutes Light Sparring
Hang Cleans – 4×10
Barbell Incline Bench – 4×10
Squats – 5×5
DB Hammer Curls / DB Curls * Superset – 4×10
DB & Barbell Shrugs – 2×50
Workout Playlist of Week 11
(This playlist seriously gets the adrenaline going)
Renegades Of Funk – Rage Against The Machine
Fort Minor – Remember The Name
The Hatred – Snowgoons
Bodies – Drowning Pool
Freedom – Rage Against The Machine
Sun vs Moon – Sage Francis
God Loves Ugly – Atmosphere
Payback – Immortal Technique
One – Metallica
Wake Up – Rage Against The Machine
Life Is What Distracts You From Death
Fight Fire With Fire – Metallica
The Red – Chevelle
Let’s Do This Now – Korn
Walk – Pantera