Shoulder Annihilator

Waking up this morning in a wonderful mood was an understatement. It has been a week since my surgery and I get this damn cast off my nose tomorrow morning. Most importantly, I GET TO LIFT TOMORROW!!!

Since this past week has been dull and boring for me to say the least, I had to incorporate some exercise throughout my days to maintain my sanity. Since my surgeon told me to avoid heavy lifting (it would cause my nose to start bleeding), this week I switched things up a bit. Watching tv all day may seem fun to some, but for me it got old very fast. To pass the time, every commercial break I would do 25 push ups with different form each time (regular, wide grip, triangle, incline, etc). Before I knew it I would have knocked out almost 300 push ups in an hour. Felt good to break a sweat again. 

Yesterday I hit the park with my dog, Suny. As I let him run free off his leash and sniff the other dogs butts and what not, I got to enjoy myself a tad bit as well. A quarter mile of straight lunges on an outdoor trail with breaks in between only for pull ups on the monkey bars of the play ground.

All this being said, don't make excuses. Just because you're not around a gym or just because it is a holiday is no excuse for you. If you really want something, just go for it! There's so much you can do to stay active and better yourself; hold yourself accountable and work towards those 8 week goals you made.

Anyways, here's a shoulder lift I hit a month or so ago... absolutely loved it

Superset 5 sets
Barbell Military Press- 20 reps
Lying One Arm Side Lateral Raises- 8 reps

Triset 4 sets
Arnold Presses- 12 reps
Cable Front Raises- 12 reps
Cable Lateral Raises- 12 reps

Superset 4 sets
Upright Rows- 12 reps
Full Lateral Raises- 12 reps

Superset 3 sets
Full Frontal Raises1- 10 reps
Rear Delt Flyes- 10 reps

Abs Circuit 2-3 times
30 Knee Crunches
20 Leg Raises 
30 Flutter Kicks
60 Second Plank
30 Cross Crunches 
20 Bicycles
20 Heal Touches


This lift should get your delts pretty good. Keys to this lift...

• Maintain high intensity. I know this is a lot of stuff but don't let that make you start dragging. Keep rest in between sets about a minute and most importantly PUSH YOURSELF!!!
• Don't rush through the reps... Good form at a slow to medium pace is ideal. 
• Get all the reps. You're not cheating anyone else, you're only cheating yourself. 
• Stretch out well before lift to avoid injuring rotator cuffs.

On a final note, it has been brought to my attention that some girls actually view this blog and are wanting to get in the groove of things for the new year (and of course work towards that spring break body that every guy loves to see on the beach). Due to this, Michael and I will work on some stuff we can throw at you ladies. Tomorrow he comes back from Canada and I am cleared to hit the weight room again. We will discuss some things and start incorporating lifts/fat burner workouts for girls to follow on a daily basis. Also, if anyone wanted an individual workout plan feel free to contact Michael and I at themuscleinsider@gmail.com or follow our twitter @Muscle_Insider_. 

Enough reading, hit the gym and #GetFit