Tuesday, November 8, 2011
Shoulder Strength! =)
My shoulders are one of the main muscle groups I’ve been seeking to build both strength and mass in. One of my favorite things about training is getting my numbers up. Getting a new “heavy” (a new max weight for a particular exercise) pleases me like nothing else in the gym. This is what sometimes leads me to wonder if I should give up the notion of competing in Figure again one day and train for power-lifting instead. Power lifters compete on their max bench, max dead lift, and max squat. Maybe someday =)
When I first took up with weight-lifting I could only hoist 15 lb dumbbells, alternating arms, for the shoulder press. I then got stuck on 20 lb dbs for months upon months and worked up to a simultaneous shoulder press (both arms moving together). I was proud when I started doing 25s here and there. Then, 6 weeks back I said to heck with it it’s time to jack my weight up and worked through 30s to 35s. I’ve been able to do sets of 6-8 reps with the 35s for 5 weeks now. I tried last week, after a few sets at 35, to go for the 40s and could only get them up to 60% of one rep, fail. Today, I decided to go for the 40s fresh. I warmed up with cardio first and a quick 12 rep pump with 15s to prevent injury and then it was time to go for it. Success!!!
Nutrition thought of the day:
Do you go grocery shopping in November? Oh, say, in Trader Joe’s? And get a craving and a half for a huge plate of Thanksgiving helpings thanks to the elaborate pie ingredient displays, turkeys all lined up in refrigeration, and delectable cornbread stuffing with cranberries, chestnuts, and gravy being handed out at the sample table? Find yourself thinking it would be a good idea to make a “trial” Thanksgiving dinner now and subsist on the leftovers for the next 2 weeks? Nooooo. That didn’t happen to me on our way home today. Why ever would you ask? ;)
Buy turkey breast tenders and sear them off with salt, pepper, and Pam Spray in a 450 degree oven for 12-15 minutes (until cooked through). Let cool and slice to apportion into Tupperware along with a handful of steamed asparagus, green beans, or broccoli, 2 tablespoons of cranberry sauce and ¼ cup of Trader Joe’s turkey gravy drizzled over the top. 4 oz. of turkey breast tenderloin packs a lean 28 grams of protein for 120 cals, the veggies are innocent bystanders, the gravy is 20 cals of negligible macros, and the only naughtiness involved is the 12 simple carb grams of the sugar laden 50 cal portion of cranberry sauce. If you want to get hung up on that aspect make your own cranberry sauce with Stevia. I didn’t though; I just bought it at Trader Joe’s with the rest of the stuff. That’s what I had for dinner and I have 3 more servings all Tupperwared up and ready to roll in my fridge. Turkey is regarded as lean all year long until November hits, but with a little savvy you can keep that bird, and yourself trim!
Posted by Reverse at 9:34 PM