My number one exercise for building boulder shoulders is the standing barbell overhead press. I tend to keep my hands a lot closer than I would with a regular bench press with my hands just on the outside of the beginning of the knurling. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
I keep the reps a lot lower anywhere from 6-8 reps for 4 working sets before moving onto isolation exercises. There really aren't too many other exercises where you can put as much weight through the target muscle and I find personally it carries over to my barbell bench press ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
I always warm up first with some light side raises to get blood flowing to my shoulders and include a few lighter sets to avoid injury 💪👌
Happy Memorial Day weekend!!!! Car is all packed and we are heading out to the lake house for some R&R, BBQ and I'm sure a few glasses of wine! I can tell you something I'm NOT bringing with me.....the sadness and self loathing the girl on the left felt! Am I perfect now....oh gosh NO! My legs are "skinny fat" from muscle atrophy after ACL reconstruction. But until I'm cleared, I can't even begin to focus on building my muscle tone back up! However, I feel strong in all the other parts of my body, most importantly....my mind! I no longer fear parties or BBQs, afraid I'll give in to temptation, self sabotage and set myself back a week of binge eating. Now, I look at the food options in front of me, make the healthiest choice possible (with pleasure), have 1-2 glasses of wine, and move on. My focus is on the moment, celebrating with family and catching up with friends. Food is no longer the star of the show!
Congratulations to my boy @sebastianrosch1@lmtlsstraining athlete on his win today in Juniors body building at the age of 19... Making him the Junior Southern Hemisphere Champion! It was a honour to be back stage helping him get ready! Well done mate looked amazing up there!!!
15 8993 hours ago
Travel food diary ✈️ While traveling is fun, it's also challenging to eat well and stick to some sort of normal routine when it comes to food. We had an early flight yesterday which meant getting breakfast at the airport.
M1: My 'go to' is always a Boost Pro Choc smoothie, which for the Aussies isn't on the menu anymore... but they still make it on request and is the closest and yummiest alternative to my usual daily smoothie I have at home. From memory this one has banana, protein powder, cacao powder, coconut milk and ice.
M2: If I can find any sort of Japanese, I'll generally always have sushi for lunch because I could live on that stuff all day, every day.
S1: a coffee mid morning and a chai latte in the afternoon tend to be my fillers... also had a mini turmeric latte to try as well 👌🏼
M3: for dinner I always aim to have some sort of protein with salad/veggies on the side. I rarely have red meat these days, but we did so much walking I felt I needed to refill the tank. Swapped fries for a baked potato and I was in heaven.
S2: a Movenpick chocolate icecream 😁
No idea how many calories this all is or what the macros look like, and my day was definitely top heavy... but as I said, hard to plan when you're catching planes and on the go. You just have to go with the flow.
Had a week off last week from gym and diet but have been back on it again as of this week. Im another 3/4 lbs down in total (put on 1/2 lb last week) and hope to be losing 1 - 1.5lbs again each week from now, goal is still 185 lbs
1 012:19 PM May 28, 2017
Happiness isn’t something you put inside, it’s already there. Sometimes you just need someone to help you find it. -Poppy
May you be happy today!
I love this!! Are you going to let one set back or maybe even a few stop you?
I gained back 20 pounds a few months ago and was down on myself and felt like I couldn't help others because I wasn't helping myself! I want to tell you it's never too late to get back up! Giving up on your goals is lame! We all fail and fall short, but picking yourself back up is the key!
So are you going to pick yourself back up and start working toward your goals again? Or are you going to give up on your goals and let excuses win? The choice is yours!
Getting to our goals isn't always easy and takes dedication and hard work, but when you achieve those goals it's the best feeling and worth all the work!
If you are ready to take your life back and need help finding something to help you reach your health and fitness goals please message me or comment below! I would love to help you find something that will work for you!