Intense Shoulder Workout!

Wednesday, June 25, 2008

Today was shoulders and abs. When it comes to shoulders, there is hardly any equipment in the tiny gym in my apartment.  So I improvised…

Warmup:

Forgot to stretch…whoops!
Handstand push-ups:  Since I can’t do a free standing handstand, I just face the wall and kick my legs up (my back facing the wall while doing the handstand) – 3 sets of 10.

Workout:

Shoulder press with push-up superset: 4 sets of shoulder press, pyramid 14-8 (first set was warmup set) – There is no shoulder press in the gym, so I used the guided bench press.  I just adjusted the bar to be below my chin and sat on the bench – I have to admit it was awkward without a back rest, but it got the job done. 
*Between each set of shoulder press, I did 1 set of 10 shoulder pushups.

Shoulder pushup:
1. Stick you butt way up in the air, and slowly lower your upper body, putting pressure on your shoulders. 
2. Once you can’t go down any further, come up in a position where your back is arched and your lower stomach is touching the ground. 
3. Back slowly go back to the starting position by doing the reverse of what you just did.

Incline sit-ups: 3 sets of 20 – Thankfully, there is an incline abs bench in the gym. 

Upright Rows: 4 sets pyramid of 12-8 (first set was warmup) – did these with the cable machine that was meant for curls.

Bicycle sit ups: 3 sets of 20

Leg lifts: 2 sets of 15

Shrugs: 3 sets, pyramid 20-15

So that’s the shoulder workout I came up with.  Not bad for how little equipment is in that place.

If you are ever working out with limited equipment, my advice is to think outside the box.  Just because the equipment has a picture of a guy doing curls doesn’t mean you can’t do upright rows or shrugs on that same machine!

Diet:

Breakfast:
Protein shake and an orange (I gotta start eating more for breakfast)

Snack:
Iced green tea and granola bar

Lunch:
BBQ pork, rice, bread w/ peanut butter, taters, skim milk

Snack:
Water and granola bar

Dinner:
Mac & cheese, more pork, more rice, broccoli, milk

Protein shake after workout

 

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