In this blog and video below I want to go over some really awesome ways to improve your grip strength which will lead to a healthier shoulder. Because of our lifestyles of driving countless hours to work, sitting at a computer all day or the many other unhealthy positions we put our body in on a daily basis I thought this would be a good time to talk about our shoulder and how we can make it STRONG. The exercises shown below are not for the beginner or for the unhealthy shoulder. They are for someone who has aches and pains in a somewhat healthy shoulder who may want to improve his strength in a weathered shoulder.
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Bottoms Up for Grip Strength & Shoulder Health
Thursday, May 5th, 2011
Training Log: Week of 4/12
Friday, April 16th, 2010
All my movements will be performed with an explosive speed trying to move the weight as fast as possible with control. I will rest as long as needed between sets. I do not want my heart rate to completely relax. I will keep it elevated throughout the entire workout. As I get more conditioned I will cut my rest time shorter.
Monday 4/12/10
1a. Incline DB Bench: 65x10x2, 75x10x2
1b. Bulgarian Split Squat: BWx15ea, 15x15ea, 15x12eax2
2a. CG Pulldowns: 105×15, 120x15x2, 120×10
2b. DB Forward Reaching Lunge w/ Side Lateral Raise: 15x12eax2, 20x12eax2
3a. Seated DB Alternating Shoulder Press: 25x12ea,30x12eax2,35x12ea
3b. Spidermans: BWx10 eax4
4a. Standing Barbell Curls: 55x15x4
4b. Elevated Push-ups b/t 2 Med Balls: BWx20,20,15,15
5a. Triceps Pressdown: 95x15x4
5b. MB Vertical Chop: 7kgx15x4
6a. Reverse Hyperextensions: 120x12x4
6b. Standing Chest Press w/ Bands: Yellow x 20×4
Week 1 Day 2
Tuesday, February 16th, 2010
Today was a hectic day for me and I did not get a workout in. My original plan was to do some stretching, foam rolling and recovery work however I had a few evals today that ran a little longer than expected and there was a bunch of office work that had to get done. So here is my food for the day.
I will be trying out various ways to log for you to see what way I like showing you what I am eating:
Protein:
1. 9 Egg Whites, 1 Whole Egg
2. 5 oz. Chx Breast
3. 5 oz. Chx Breast
4. 40 grams in Full Strength
5. 5 oz. Chx Breast
6. 4 oz. Steak
Carbs:
1. 1 cup Oats
2. 2 Slices Rye, Apple
3. 6 oz. Sweet Potato/Broccoli
4. 25 Grams in Full Strength
5. 6 oz. Sweet Potato/Broccoli
6. None
Fat:
1. 1 Yolk
2. None
3. Fish Oils
4. 5 grams in Full Strength
5. Fish Oil
6. Peanut Butter
Total Calories: 2580 (278P, 207C, 69C)
Felt hungry throughout the day and I am happy about that. This week i am basically getting a estimated average calorie intake from what I eat in the first four days and that will be my base caloric intake which i will manipulate accordingly as the weeks go on.
Final Squat Session
Monday, January 11th, 2010
Yesterday was my last heavy squat/deadlift session of my meet cycle. I will be competing in about 21 days. I took a an opener in a suit yesterday and took my 2nd attempt with reverse monster bands. I got some videos of the squats and pulls. This is how the day went:
Squats
Warm up: bar x5, 135x5x2, 185×3
Briefs : 250×1, 340×1, 390 x1, 430 x1, 480×1
Suit Straps Down: 505×1
Straps Up: 535×1, 585×1
Rev Band: 635×1
My opener will be a little bit lighter in this meet than last to reserve myself for my 2nd and 3rd attempt. Overall I felt good yesterday and am looking forward to the meet.
Deadlifts:
135x2x2, 225×1, 315×1, 365×1, 405×1, 455×1, 495×1, 545×1
Most of these are done with my suit on which is not too ganster just to get a feel for the suit. This is usually my strongest lift so I am happy with this.
After wards I performed some back raises for reps and some standing ab work for reps.
Here a video of my last couple squats and deadlifts:
