Your average koala bear eats 2.5 pounds of food per day and can only live in Australia... there goes my chances of adopting a koala bear as a pet :/
Happy Tuesday to all of you beautiful people reading this. Today was Shoulder day. Hit shoulders and ended with some traps. Not only did I get a lift in, but once I went home, I got a post-lift snack in (protein shake and some gummy bears :) ) and then went for a 4 mile run. Although I am bulking, I think it's super important to get some form of cardio in at least once, if not twice a week. I choose to run outside because 1)cardio on a machine is boring as hell and 2)It's SUMMAH TIME.
HERE'S TODAYS SHOULDER/TRAP WORKOUT 7-18-17
Overhead barbell shoulder press - 3 sets of 10 reps
Cable overhead shoulder press(alternating)(Time under tension*) - 3 sets of 15 reps
Cable Lateral raises - 3 sets of 15 reps
Seated Dumbbell Arnold Presses - 3 sets of 12 reps
Hammer Strength Incline Shoulder Press(alternating) (Time under tension* - 3 sets of 20 reps
Cable (Rope attachment) Front Raises - 3 sets of 12-15 reps
Cable Rear delt** flyes(from high pulley) - 4 sets of 15 reps
Rear delt** flye machine - 3 sets of 20 reps
barbell shrugs - 3 sets of 12 reps
dumbbell shrugs - 3 sets of 15 reps
Notes to be made:
* - Time under tension means when you are alternating arms, at least one arm will be up at all times, So start at the top of the exercise, lower one arm down(the others stays up high) once that one that you lowered comes back up, you keep that one up and lower the other side. Time under tension means at least one muscle is under tension at all times. This will add difficulty for sure, but it's one of my favorite things to add into an alternating exercise now! :)
** - DELT (aka deltoid) is just a scientific word for the muscles in your shoulders !
Here's todays Run.
Been trying to build up my stamina(while also trying to put on size lol, it's not easy)
The results were 4 miles in 32:27. Definitely something to work on so I'll be running twice a week now.
CONSTANTLY CHALLENGE YOURSELF. PUSH YOURSELF PAST YOUR LIMITS. THERE'S NOTHING APPEALING ABOUT STAYING INSIDE YOUR COMFORT ZONE. YOU WERE BORN TO BE PHENOMENAL AND ONLY YOU CAN TRULY PUSH YOURSELF TO MAKE THAT HAPPEN.
No quote at the end of this one. Because ^ that's your quote. Just me spitting that flame in hopes to motivate your ass to stop settling for less than the best. You deserve the best? Prove that shit. Don't say it. Prove it.
Instagram: @CJFit603, @strivetodobetter
Twitters: @STDB_Official, @_Cody_Jones
Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!