Posts Tagged ‘Shoulders’

image13Workout for 10-31-2016


Music: John Fogerty

So this happened on Halloween this year.

A big variety of stuff going on.

Just a bunch of adults at play.image1

But not “X” rated.

Do they even have “X” ratings any longer?

FIRST CIRCUIT: 13 Stations, 10 Reps

Incline Bench Alternate Arms

Alternate DB Curls image3

One Arm Band Overhead Press

One Arm KB Swing

Alternate Arm Pushdown

Swiss Ball crunches Alternate Arm w/ball overhead

Bridge Reachbacks feet on small kegimage4

Jump Squat to chair push ups

One arm upright rows

Football drill hop over stuff

Alternate skateboard rollouts

Sit Up Reachbacksimage9

Inverted Row, side to side

SECOND CIRCUIT: Same Circuit at 12 Reps Each

So it’s getting a bit more difficult.

Heck a lot more difficult.

Amazing what just a couple of reps will do!image7


Why is this called “Shoulder Burns”?

Because your shoulders will burn like HELL!

Shoulder Burns. 31 Movements.

30 sec each movement. Max Reps.image14

  1. Military Press
  2. Small circles forward
  3. Small circles backward
  4. Shoulder in ABD, flex/ext elbow
  5. Shoulder in ABD, flex/ext elbow, then forward
  6. Pinches up
  7. Shoulder Abduction Top 1/3image15
  8. Wrist Circles Forward
  9. Wrist Circles Backward
  10. Pinches down
  11. Arm Circles In Front Medial
  12. Arm Circles In Front External
  13. Pinches front
  14. Shoulder Abduction Bottom 1/3image16
  15. Wrist curls up
  16. Shoulder Abduction Middle
  17. Wrist curls down
  18. Shoulder Abduction Full
  19. Wrist curls front
  20. External/Internal rotation stop sign
  21. Bent elbows frontimage18
  22. Bent elbows overhead
  23. Chicken Wing
  24. Straight arm front palms down Swinging sideways
  25. Straight arm front palms up Swinging sideways
  26. Straight arm front palms down, up and down, top 3rd
  27. Straight arm front palms up, up and down, top 3rd
  28. Push awaysimage19
  29. Shoulder “Ys” top
  30. Shoulder “Ts” top
  31. Clap overhead

Followed by 25 Ground up push ups. Which doesn’t feel so good after all the shoulder stuff!

FOURTH THING: Cobra Push Ups and Burpees!

Why? Because we had time!image20

10 cobra pushups – 1 Burpee

9 cobra pushups – 2 Burpees

8 cobra pushups – 3 Burpees

7 cobra pushups – 4 Burpees

6 cobra pushups – 5 Burpeesimage21

5 cobra pushups – 6 Burpees

4 cobra pushups – 7 Burpees

3 cobra pushups – 8 Burpees

2 cobra pushups – 9 Burpees

1 cobra pushup – 10 Burpeesimage22

FIFTH THING: Medicine Ball Ab/Core Stuff

Why again? Because there were still some minutes on the clock!!

10 Medicine Balls, 6-24 LBS

Seated Leg Raises, 10 reps each ball

Ball to Knees Crunches, 5 reps each ballimage23

Sit Up, Twists, 3 reps each ball




Image14Workout for 1-14-2015
Music: Black Stone Cherry
T-Shirt: I Found This Humerus.

Med folks will understand the shirt.
So today we hit the weights again.
Still changing it up every day.

Cause we’re not tied to dogma.

DB Ladders…
We’ve done these before but not like this!Image1

First: DB Squat

DBs from 10 to 55 Pounds
1 rep, 1 arm, Repeat 4 times total
And move up the ladder

This makes you squat more times and doing the unilateral stuff makes your body “think” a bit more of what’s going on.Image5

Stimulates the core as well to stabilize the body.

Second: DB Clean and Press

Clean the DB to the shoulder and shove it overhead.
That’s it.
But you still have to squat down between each rep, pick up the other DB, and continue through all the sets of DBs.Image8

Third: DB Curls

Squat down, pick up the DB, curl it to the shoulder, bend/squat down, pick up the other DB, and continue.

Fourth: DB Stiff Leg Dead Lifts

Bend over, knees straight, pick up one DB, stand, lower, repeat on the other side.Image13

Fifth: DB Curl and Press

Combo movement of three things.
Squat, pick up DB, curl DB, press DB overhead, squat down, pick up other DB, and repeat.

Sixth: DB Rows

Too easy on this one. That’s why it’s toward the end.Image21

Seventh: Goblet Squats

Harder than I thought it was going to be. Probably from all the squatting!



Image19Workout for 5/24/2014

Music: Top 500 Rock Hits

T-shirt: Spiderman

What to do, what to do, what to do?
Woke up late.
Feel kinda stiff.
Guess we might warm up a bit…Image1
First: Chair Squats

Wide 25
Medium 25
Feet Together 25

Second: Chair Push Ups

15, 14, 14, 13….2, 1

Easy enough…Image8

Third: Kicks, Lunges and Stretches

Just some wide kicks over a chair.
Loosens ups the hips a bit.
Keep you moving.
Heck might even help with balance.

Then some Chair Lunges (front and side) with some stretches thrown in.

Fourth: Shoulder CircuitImage12

2 Cycles, 15 Reps then 12 Reps

DB Press
Plate Press
Band Upright Rows
BB Press
BB Upright Row
Plate Upright Row

Fifth: Arm Circuit 1Image16

Bicep emphasis.
15 Reps on everything

BB Curls 1
BB Curls 2
DB Curls
Plate Curls
Band Push Downs
Bench Dips

Sixth: Arm Circuit 2Image17

15 Reps on everything
Triceps emphasis.

BB Curls
BB French Curls
Bench Dips
DB Triceps Extensions
Band Push Downs
Plate Curls

Seventh: Core/AbsImage21

Crunches 50
Leg Raises 50
Hip Flex/Leg Raise Pause 10
Hands to Knees Crunch Pause 10
Seated Leg Raises 50
Superman 15
Flying Squirrel 15


Image12Workout for 4/1/2013.

Music: Um…I think it was a classic rock CD or maybe the radio. T-shirt: Ron White.

Some more circuit training.

This time working the entire body.

Yup…the whole thing!Image3

First: Circuit Training

18 Stations

5 Cycles. Reps 12, 12, 10, 5, 6

DB Incline Presses

DB Triceps ExtensionImage4

Lying Triceps Extension

Band Upright Rows

Overhead Presses

DB Side Laterals

TB PushdownsImage10

Inverted rows

TBand Rows

Incline Sit Ups

Incline Leg Raise

Sissy SquatsImage6

Kettlebell Swings

BB Curls

Donkey Heel Raises

DB Curls

DB Squats (deadlifts)Image16

Kettlebell Heel Raises

Second: Optional Stretching

Yep, just some plain old school static stretching…


Image1Workout for 3/6/2013.

Music: Some kind of country stuff, Randy beat me to the CD player. T-shirt: Zombie.

Giving the hams and quads a rest.

Gonna beat up on the calves.

Well that and a couple other places!

First: Agility Ladder DrillsImage2

Not because they’re a great thing to do but because we don’t do them all the time and heck it’s cold in here.

Hard to do these wrong. Just make a pattern up if you want to.

Second: Up and Down the Dumbbell Ladder

Dumbbells from 20 – 55 poundsImage3

5 Reps each DB

Heel Raises

Toe Hops

Upright Rows

Shoulder ShrugsImage8

Third: Abs and Calves Circuit

9 Ab/Core Exercise Stations

20 Toe Hops between each station


Side Hip UpsImage12

Incline Sit Ups

Incline Leg Raises

Ketttlebell Sit Ups

T-band Crunches

Big Wheel RolloutsImage13

Small Wheel Rollouts

Foot to Bar Leg Raises

Fourth: Optional Stretching

The whole stretching thing is in there…just speeded up. To lazy to edit!


36th workout of the year, 4/23/2012.

Music: Clutch. T-shirt: Las Vegas.

It was a long, long trip back home.

Well distance wise it was the same…time wise, that’s a whole other story.

Flight Delays. Glad I had a book…or two…or three…

Had a good time teaching in Vegas. Didn’t exercise.

Didn’t lose…but didn’t win either!

First: Agility Ladder Drills

Yeah…did them again.

The ladder was there.

I didn’t want to think too hard.

But while doing the ladder I thought of what to do next!

Second: Agility Ladder Drills W/Dumbbells

What the heck? Is he kidding?

No! Now pick up a dumbbell!

So some of the same drill but with a dumbbell overhead.

Wasn’t the hardest thing in the world.

You could feel some core action going on as well as shoulder stabilization…for whatever that’s worth.

Third: Leg Stuff

I couldn’t think of anything else to call it.

Hence: Leg Stuff!

4 Sets Each of the following:

  • Wall Sit 30 Seconds
  • Chair Jump Squats Max Reps 30 Seconds
  • Chair Push Ups Max Reps 30 Seconds
  • Wall Sit 30 Seconds
  • Seated Leg Raises Max Reps 30 Seconds
  • Wall Sit with 10lb dumbbell in Front 30 Seconds
  • Chair Triceps Dips 30 Seconds Max Reps
  • Wall Sit with 10lb dumbbell Overhead 30 Seconds


32nd workout of the year, 4/4/2012.

Music: Mothers Finest. T-shirt: Fight Club.

“Again? I thought you didn’t do the same workout twice in a row.”

I don’t. The “technique” is the same.

The exercises are not!

Again, start with the lightest DB and go heavier.

You can go all the way through 14 set of dumbbells or stop at the heaviest set that allows you to complete 5 reps. Stay at that weight until all 14 sets are done.


One Arm DB Short Lunges

14 sets 5 reps Each

Up and Down the Ladder

Hits about everything in the body!


DB Bent Over Rows

14 sets 5 reps Each

Up and Down the Ladder


One Arm DB Squats

14 sets 5 reps Each

Up and Down the Ladder

Another all body hitter!


Optional Stretching

Well why not?

Heck we had about 10 minutes to kill.