Shoulder Day Complete Workout

19Oct

Shoulder Day Complete Workout

By Strength Training 0 Comments
Video Transcript

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[Music] so I’ve been doing this stretch for probably good two weeks now two 3 weeks and it’s not even that much of a stretch it’s more of like a release but you have your scapula and then you have your subscap and over time due to like improper training or uh injury your scapula can get glued to your back and to release that you can take I don’t even know what this this is like a weighted pole um but it has like a nice like rounded end and you jam into your armpit and you move it around until you find your sub scapula and I promise it’s going to be really easy to find if uh your scapula is messed up because it’s going to be super tender so you kind of just like lean on it for a good like 15 20 seconds at a time and you do that for a few sets and you’ll start to feel a release and the release is uh you’ll be able to feel your lat like open up so if you’re on a lat pull down or anything where you’re moving your arm like over head and you feel like your lat is kind of like stuck this is a great way to release that and you know mine’s been mine’s been bugging me for a while now a few months and I saw this on uh somebody posted it and I tried it once and I’m like holy [ __ ] like that actually works so this is something I’ve been I’ve been doing this at least like once a day uh before my training even my rest days I try to just keep it uh keep it moving but leave shoulders today so I’m really trying to really trying to stretch loosen everything up and I just want to get after it today and I don’t want anything to hold me up so this is uh this is definitely handy today [Music] [Music] [Music] doing some lateral raises right now and I’m really trying to control the weight throughout the entire movement on the way up and on the way down I just don’t want to be slinging it um cuz you know I can’t really get a great connection with my shoulder so one of the best ways to actually feel something is just to slow down the movement use a weight that you can actually control and you know if you pick up a lighter weight especially with uh with lateral raises you just crank them out promise you you can pick up a 5 lb weight and eventually it’s going to get real hard so um just trying to ease into the shoulder workout a little bit but if you guys haven’t noticed the shirt yet uh it’s dropping February 22nd k um super dope um there’s a bunch of other stuff dropping besides this but this is probably one of my favorite items it’s like if you like oversized t-shirts this is an XL but it’s like Perfect Fit great material and you know I don’t know I just really like it so if you’re trying to get one like I said February 22nd C on Save 15% and uh yeah shoulders are feeling it though they’re already kind of Pumped one movement in it’s a great sign so hopefully it’s going to be a good [Music] day [Music] oh [Music] okay [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] he ah [Music] face [Music] [Music] okay let all righty [Music] he [Music] a so when you do this movement you really just want to drive your elbows upwards and a little bit out to the sides as well um but a huge thing here is your hand placement and there’s like like the little Checker part of like a bar um I forget the uh I forget the name of it but it’s like the grippy part of it if you look at these are just like little like dumbbell straight bars and it has that that grippy feeling so pretty much I’ll go to the edge of it um on the inside and I’ll light out my thumbs on the very very end of it so it’s kind of like this and I’ll do like a thumb width from the end I’ll just tuck my thumbs under and it brings you just about uh just a little bit outside of shoulder width or maybe even shoulder width depending on your build and I found that is the best grip uh to like kind of mitigate or avoid any in injury with uh with the movement and something that you should really do with this is just start light if you try to toss like a heavy weight with this it’s I’m telling you it’s super easy to get injured so go light be very very on top of your hand placement and just be cautious when doing the movement in general if something doesn’t really feel good with it uh I just suggest you move on or you can even go to a cable and do it you might have a little more uh constant tension the entire time and that’s something you really want to make maintain on this so this is uh it’s definitely a staple for me it hasn’t been in the past because I’ve actually hurt my shoulder doing this and this isn’t a movement that is absolutely necessary you know instead of this you could just do another set of like lateral raises or uh even like a front raise or something like that but I find that over time I really started to like these so if you can incorporate it about doing it safe it’s a great [Music] move [Music] [Music] a [Music] I always like to warm up with something um some like cable movement dumbbell something to warm with the triceps before going to movement like this on close gri bench and this is another movement where you don’t want to keep your hands too close on the bar even though it’s close grip like you don’t want your hands to be touching or even close to it if you go somewhere just inside a shoulder width I think that’s like a really good range um if you go any you go any closer than that it’s going to be like Teeter tottering the whole time it’s going to be real sketchy trying to actually move the weight so I’m warming up something like going to go up to I don’t know maybe 225 nothing crazy but I do want to get a nice contraction nice stretch and uh this is one of the best movements to get like if you ever see somebody with like huge triceps like just a bunch of mass probably doing close gri bench so this is something I’m starting to incorporate a lot and uh I do see little dis or little differences but I the the main thing that I’m seen is I can feel my triceps a lot better uh even on the warm-up sets I know that I’m getting a lot stronger on cable movements which is good and it’s definitely coming from this [Applause] so [Music] [Music] okay God damn [Music] God damn okay I swear that right side is heavier than the left side and it’s got to be the rubber plate like by far like I felt that’s so much more on my right side than my left I usually do dips for chest and today I’m doing it for triceps and just like feel like a lot of things are correlated with triceps just the slower you go the more you feel it first set I had a little bit of a disconnect with my triceps felt it more my chest but I slowed it down and another cue that I was just thinking about and I just did it made a huge difference was I try to keep my body more straight at least like vertical compared to what I’m doing a a chest Focus dip kind of lean my body forward a bit and really just be able to get that stretch but for the triceps I feel like the best thing to do is be a little bit up and down and uh just go slow with it you’ll feel it a lot body weight is hard right now too I don’t think I got home until about 12:00 last night and trained about till like 11:30 30 to drive home and I had my last meal as soon as I as soon as I got back of course but those late night sessions are just so amazing like I haven’t had one of those in a minute and when I was younger I used to train late like that all the time like me and a few of the boys we would just we go to this one gym till and fitness and if you’re if you’re familiar with New Jersey at all probably like the biggest gym there is a Tillis and it was like right down the road from that we would go there till about like I don’t even know probably 2:00 in the morning cracked off this one pre-workout I don’t even remember the name um I think it was like ESP or something and like we would just be training all night and like just not even like [ __ ] like we would literally just be lifting weights until 2:00 in the morning it was such a good feeling but I think I’m going to start incorporating some of those late night lifts into my routine just for like mental health or something because bro it made me so happy doing that and I’m a True Believer when your mental is good your physical is good too so I I think I I just need to start doing that and uh I don’t know bro I think it’s going to help but anyways we have a little meal right here like I said it’s not the same day of the training uh it’s a day later but this is usually throughout my day I’ll wake up in the morning and I have uh a decent amount of carbs then I’ll have about 90 gr of rice few pieces of toast um typical protein and fat intake uh nothing crazy I’ll have like two eggs and uh little like a shake or some chicken or something like that um and then for my next two meals I usually I usually just eat my uh like meal four and five um which is protein and fat and vegetables so I am trying to cut down a little bit right now and it’s the best to cut down with uh like either carb cycling or you know just like being in a deficit in general and uh with that being said pre and post-workout is when I get the majority of my carbs so this meal right here super basic uh it’s just chicken I think it’s macadamia nut oil which is really good or you can get truffle oil truffle oil is the best thing ever it’s so [ __ ] good um there’s truffle oil truffle [ __ ] uh truffle red sauce like marinara absolutely amazing and I’ll just obviously I don’t put the marinara on here but the truffle oil uh just goes on the chicken makes the chicken taste really good minimal seasoning and uh we got olives in here so I think one of the biggest things to stay on a diet and actually be consistent with it is like choosing Foods you like but having like a wide variety of food cuz bro chicken and rice gets so boring after like eating it two or three times a day so switching it up I got the kimchi got the olives got the Truffle or the Macadamia Oil the chicken and then my other meals are different none of my meals look identical and it’s just like I think this just basic human nature when you have too much of something you get sick of it really quick so and that’s literally [ __ ] anything uh not only food so when you’re able to switch it up and keep things interesting and fresh that’s when you actually get uh like I don’t know attuned to eating these these diet foods and it just makes it a lot easier this past weekend I went to a wedding and I had some good food uh I I only had a steak at uh at the wedding reception but after afterwards got two double bacon cheeseburgers from Five Guys and let me tell you that was the best thing I’ve had in a minute uh I miss that that’s usually my go-to cheat meal is like a burger and fries or something like that super greasy super disgusting and it’s just it’s so good but I had two of those had some fries and I pretty much cut it at that because I feel like now my stomach is like kind of shrinking is so I can’t eat a lot of food all at once like I can house some food over time like throughout the day but in one sitting I usually get full pretty quick uh which is pretty good when you’re dieting um and when you’re eating smaller meals throughout the day your stomach is going to shrink over time so um anyways I had that meal and I woke up the next day lighter than the day before and I looked a lot better too like I looked drier just like more defined and I think when you have a cheat meal and your body is in like a deficit or uh just like some sort of like Diet mode when you have a cheat I feel it almost gives your body energy to burn off more food so sometimes when you like hit like a plateau with your weight or um you know the scale really really isn’t moving the way you look is kind of just like staying the same if you’ve honestly like if you’ve honestly been tracking your [ __ ] and uh nothing really seems to be working I think it’s really good to throw a little diet break or a cheat meal or something in there just to get everything kind of like it’s like throwing gasoline on a fire like that shit’s going to light up so if you’re stuck with like a plateau and you’re being honest with yourself about that uh go get yourself I’m prescribing you a burger and fries so go get that five guys leave a hefty tip and uh it’ll get you right but something that I kind of like at the wedding it was so normalized that like everybody was drinking I didn’t drink or anything but it made me start thinking that you know when you’re at least when I was young younger like when I was about like 17 I kind of switched from like that party mindset 17 18 something like that I don’t even know maybe I was 19 honestly I couldn’t tell you but switching from a party mindset to like a more dialed in focused like workout Fitness lifestyle there’s going to be a lot of people around you who you know like it’s like yo like you’re too good for us you can’t come out to drink anymore or just like something like that and it’s really discouraging because obviously you want to keep your friends but I feel like that’s the biggest part of growing is going through these growing paints of either growing out of people or you know some people will like if they’re your true friend they’ll stick along with you through uh like your your journey your ride whatever you want to call it and they’ll be by your side but like it’s very normal for you to grow grow out of people um that’s just life it’s going to happen your goals are going to change your Visions aren’t going to line up completely and you know if you’re in that spot right now like I’m telling you there will be a little sense of regret or a huge sense of regret when you’re older and you’re looking back at that like when you’re 85 you’re going to be like [ __ ] I really wish that I didn’t care about you know Johnny’s opinion about me and I stuck with Fitness and you know I chase after my actual goals rather than going out and partying doing stupid [ __ ] cuz you know partying doing stupid [ __ ] just gets you in trouble and you know it’s good I I truly think like it’s good to have a little bit of balance in your life where you know you’re not straight edge if you want to be straight edge it’s amazing but it’s not for me I can’t do that so uh at least my old self um but I think it’s like you know it’s normal to grow out of people and just don’t listen to the [ __ ] around you that is going to prevent you from reaching what you want to accomplish you know anyways I have this meal right here I got to finish it but thank you guys for watching the videos I really appreciate it the support all around is just amazing and remember if you haven’t a bad day it’s just a bad day not a bad life and overall just thank you for tuning in and I will catch you in the next [Music] one

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