MUSCLE CHURCH: Our Father, the Iron

I went in with every intention of doing some deadlifts but my good friend Sciatica had other ideas. The problem with being and old war horse is that sometimes those old war wounds dictate your future battles! However, I managed to shift to a shoulder routine that would keep me from standing so much, but ultimately pain won the day and it got cut short. No regrets though, shit happens and you have to improvise, adapt and overcome. I'm not quite at the level where I can 'redesign, rebuild and reclaim' but I'm getting there. Hoping to post a new video this week and update the columns on the site.With that, enjoy this moderately heavy shoulder workout! Stretching 8-10 minutes Elliptical 20 minutes Side Raises 15/12 reps x2, 20/12 Seated Overhead Press 105/15 x2, 155/12, 195/10, 215/8, 230/4 Shrugs (Neutral Grip Apparatus...I'm sure there's a better name) (add about 30 pounds for the apparatus) 270/20, 360/15, 520/15, 660/15 (with a reverse grip) 270/15

Today could be called an 'assistance day' or to some 'chest day.' I'm not really into that mode of thinking. I like doing one bench press and some bicep and tricep work all together. My chest is so big now I don't like to do too much for it because it's just too big and I gotta live in this world! My biceps are growing too and following this workout I legit popped a seam in the sleeve of my Hulk shirt! What can I say? As C.T Fletcher so famously said, I commanded them to grow!  Poundages were about 60-75% of where "I am," for those that keep track of that. I train instinctively unless there's a contest on the horizon so the pounds kinda just are what they are. Certainly nowhere close to maxing out on anything.  Enjoy! Always start with some real good stretching for about 10 minutes! Elliptical, steady for 20 mins Ab Crunches 50 x2 Side Bends w 35lb plate 20 x2 Incline Bench 135/15 x2, 225/12, 235/10, 240/10 Close Grip I