Shoulders, tri's and a jog

after legs yesterday I woke up with a knot in my groin... not guna set any records today on cardio.

Seated barbell shoulder press
135x12
185x6
235
1x6
1x3
225 1x6 then 135 1x12

DB side raises
30's 1x10
35's 1x8
40's 1x8

*supersetted with
Cable straight bar front raises - leaned against machine to take out any upper-body rocking
80 1x12
90 1x10
100 1x6

face pulls
140 1x12
130 1x12
120 1x12

*supersetted with
rope tricep pushdown
140 1x15
130 1x15
120 1x15

narrow grip bench
135 1x12
225 2x8

foam rolled quads, glute medius, IT band, adductors, groin, upper and lower back

Jog
5 minutes at 6.5mph
5 minutes at 6mph
3 minute walk at 3.5mph at 7% incline
7 minutes at 6mph
2 minute walk at 3mph at 9% incline

i felt bad for the treadmill, 233 was thudd'n on it

barbell shrugs
225 1x12
315 1x15

static stretched, straight leg stretches weren't too bad, but squat stretch made me feel my leg fatigue. good day, not great

Shoulders and Triceps

Barbell shoulder press
135x6
185x6
220x 6,6,4
210x 6

Cable lateral raises
50 2x10
55 1x10
Lying Incline Rear Raises
20's 3x10

Machine Shoulder Press
162.5 2x8
175 2x8

Straight Bar front raise
80 1x10
100 2x6
90 1x6

Isometric Cable Cross- video below- low quality, with phone
2x55lbs each for 20 seconds

Thanksgiving- some thoughts to chew on

The more fat a meat has, the better natural flavoring it has, right? That is why deer meat needs a lot of seasoning and can be pretty tough most of the time... it is a very lean meat.




Where am I going with this? If some ridiculously diesel cannibal overpowered me and cooked me, I would want to be the toughest, most-meaty meal he/she ever had. I wouldn't want to be a squishy, enjoyable dinner. I would want him/her to have to use all kinds of ketchup, seasoning, and milk to get me down.

On what I am eating for Turkey day:

I am going to focus on meat and veggies... I can get all of those carbs every other day. If you eat a ton of carbs AND desert, well, any gains you made the last couple weeks you just flushed out with your mass overeating. I am not going to quote a study, but I guarrantee people eat more when they are around other people overeating... large family dinner anyone?

Enjoy yourself, but don't hate yourself the next day.

Make time to workout, even if it is a bunch of sprints early one morning before a shower, do something. Don't use a holiday weekend as an excuse to be another sedentary American.

Today's workout:

incline bench press

flat cable flies

DB shoulder press

straight arm front raises SS with cable lateral raises

dips, pushups, and pushdowns

I'll let you know weights, sets, and reps afterwards

Chew on that

STTB.com thanks

Thanks to Scott Bird and every one that came out to talk squat on last night's twitter chat. You can find a recap here. Check out the forums at http://www.straighttothebar.com/ , there are tons of videos, articles, and topics that you can learn from and comment about.

My workout today:
warm up
DB shoulder press
*only set standing 65's x 10
90's x 6
95's 2x6

superset 1
lateral cable raise 40 2x12 50 3x 12 60 2x6
straight bar front raise 80 6x8

superset 2
face pulls 140 2x12 130 2x12
rope tricep pushdown (easy on cable) 120 4x12

superset 3
bodyweight dips 3x12
straight bar pushdowns 75 3x12

let me know what you did today in the comments, be easy...
enjoy the weekend.

Perfect Finish to Chest, Shoulders, and Tricep day

Sorry you have to have taco neck to watch this... but for most of you, that will be a good stretch.
Enjoy the second of my five sets of dips supersetted with pushups with two 20 lb chains.