27/05/15 Day 59 –
Shoulders & Abs
Once
again apologies for the lack of blog yesterday, very busy and simply
didn't have time.
Today
was day 59 of the 12 week muscle builder and today I hit delts, I hit
them hard! Working with purely supersets today kept the work
intensity high, the volume high and really gave me that insane pump I
was craving after. Here is what my session looked like today:
Dumbbell Lateral
Raise –
5 Sets, 1 x 30,25,20,15,10
SuperSet
Weighted Plate Front
Raise –
5 Sets, 1 x 30,25,20,15,10
Standing Dumbbell
Shoulder Press –
5
Sets, 1 x 10,15,20,25,30
SuperSet
Dumbbell Incline
Bench Lying Front Raise –
5
Sets, 1 x 10,15,20,25,30
Bent-Over Rear Delt
Raise –
5 Sets, 1 x 30,25,20,15,10
SuperSet
Weighted Sit Ups
–
5 Sets, 1 x 30,25,20,15,10
Reverse Peck Deck
Fly –
5
Sets, 1 x 10,15,20,25,30
SuperSet
Bent Knee Hip Raises
–
5
Sets, 1 x 10,15,20,25,30
Cardio-
Interval Training 15mins Total
I
started the session with a solid rotator cuff warm up, as I feel the
rotator cuff is a bit of a weak point for me I wanted to make sure
that during the workout they wouldn't hold me back. So with some
mobility work and some light sets under my belt to oil up the joints
and grease up the engine I was ready to get stuck in.
Working
through the first superset of Dumbbell Lateral Raise
&
Weighted Plate
Front Raises
allowed me to target the lateral and anterior heads of my deltoids ,
giving the impression of a fuller deltoid. With a big frame having
some large, full delts are imperative. With my Dumbbell
Lateral Raises I
like to keep the weight on the outside of my hand and draw up from
the elbow, I feel this gives me a much stronger contractions on the
lateral head of my delt, but what works for me may not work for you
so make sure that you experiment a bit with some lighter weights and
see what works for you. The Weighted
Plate Front Raises
started out quite easy with the lighter sets but I found as the
plates only go up in increments of 5kg some times there was a big
jump in the weights for the rep range I was working in, to get around
this I used the same weight for a few sets before moving up, so I was
in a range I could actually work in (rather than rest pausing every
repetition).
With
the delts feeling incredibly full already after those first two
exercises I wanted to keep up the pump and hunt for that pump, so I
quickly moved onto the next set of exercises, these were: Standing
Dumbbell Shoulder Press
followed by the Dumbbell
Incline Bench Lying Front Raises. With
the press I wanted to make sure I was in a solid and stable position
before each set as leaning back to far when overhead pressing can
cause mass stress to the spine and I wanted to avoid that completely.
The press was a powerful movement, making sure I didn't fully lock
out in order to keep more tension within the delts and put them
through me TUT (time under tension). The Dumbbell
Incline Bench Lying Front Raises were
a new one for me, trying them out I quickly found there is a huge
tendency to swing a lot, this defeats the whole object of being in a
isolative position such as this one. I made sure I was keeping the
dumbbells under control the whole time, which did mean lowering the
weights but I am not ego lifting but simply putting my muscles under
strain. Remember:
Your brain doesn't know how much you are lifting, it only knows that
it is under stress and will thus increase the contraction intensity
to combat this, so don't worry about going heavy all the time,
because quite frankly your brain doesn't care.
Then
I moved onto the penultimate superset of the session, this came in
the form of the Bent-Over
Rear Delt Raise
combined with the Weighted
Sit Ups. On
the Rear Delt
Raise
I wanted to make sure my back was completely flat so as to not put
tension through the spine but also to focus my mind muscle connection
on the read delts, I made sure that with every rep I was squeezing
them to start off the contraction, this helps me build the
neuromuscular pathways and thus gives me a better result. Super
setting the raises with Weighted
Sit Ups
really took it our of me, starting only with an Olympic bar on a
decline bench I found my abs really burnt out quickly on this
exercise, I don't know if it was due to me working so hard on the
other exercises but I found this especially tough today!
By
this point my shoulders were pumped, my abs were burning and I the
end of the session was in plain view, the only thing in my way was
Reverse Peck
Deck Flyes
with the Bent
Knee Hip Raises
to follow. The flyes were great today, I surprised myself in the
first few set with the strength I have managed to gain in these small
muscles, but when moving up the the longer sets of 25/30 reps I began
to flag quite a lot, I think the muscles had burnt out and I really
did have to rest pause the last 10 or so reps to finish of the sets.
Luckily the Bent
Knee Hip Raises
didn't need any help from the delts which meant I could blast through
these sets a bit easier, not saying it was easy those last few higher
rep set had my abs on fire!
Tomorrow
will be a rest day for me and if you are following this programme
then it is for you too!
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customised meal plans and Gym routines, guaranteed to give you
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Change
your future today.
Happy
Lifting,
Matt
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