dedicatedtoiron’s BodyBlog

So people always ask me for a shoulder workout.  They ask me for others also but shoulders are usually one of the ones that I get asked the most.  I figured that I would post the workout I did today and if anyone wanted to give it a shot then by all means please do.  I never do the same workout twice so I would never post the same thing.  But here you go for whoever is interested.  Hope it gives you the shoulder boulder you are lookin for.  Between all sets you rest between 60-90 seconds except for dropsets.  Dropsets you DO NOT STOP UNTIL YOUR FINISHED.  NO CHEATING, SLOW AND CONTROLLED ON THE NEGATIVE AND POWERHOUSE THE POSITIVE.  HAVE FUN:):)

Smith Machine Press-     25lb plate a side 25 reps (behind)

                      
             2 25lb plates a side 17 reps(behind)

                      
             3 25lb plates a side 12 reps(infront)

                      
             4 25lb plates a side 8 reps(infront)

Immediate Drop Sets     3 25lb plates a side 8 reps(infront)

                      
             2 25lb plates a side 8 reps(behind)

                      
             1 25lb plate a side 20 reps(behind)

 
Dumbell seated side laterals        40lb 12reps

                      
                         40lb 15 reps

                      
                          50 lb 10 reps

                      
                          60lb 8 reps

Dumbell Standind Front Laterals    30lb 15 reps

                      
                           40 lb 10 reps

                      
                           50 lb 8 reps

                      
                           60lb 8 reps

Reverse Cable Crossovers            50lb 25 reps

                      
                           70lb 15reps

                      
                           80lb 10reps

                      
                           90lb 9 reps

Immediate Dropsets                  
   60lb 12 reps

                      
                            50lb 15reps

                      
                            30lb 30 reps

Cable Front Laterals                  
    40lb 8 reps x 2

                      
                             50lb 7 reps

                      
                             50lb 6reps

Reverse PecDec(1) Superset with Side cable Laterals(2)

                      
      (1)130lb 20reps (2)30lb 12 reps

                      
      (1)160lb 13reps (2)30lb 12 reps

                      
      (1)190lb 10reps (2)40lb 10 reps

                      
      (1)205lb 8 reps (2)50lb 6 reps

Dropset for Side laterals in this           40lb 8 reps

                      
                                 30lb 8 reps

Hammer strength shoulder press 2 45s a side 15 reps

                      
                          3 45s a side 10 reps

                      
                          4 45s a side 8 reps

Immediate Dropset                  Â
 Â  2 45s a side 8 reps

                      
                          1 45 a side 21 reps

GO HAVE A PROTEIN SHAKE:) AND DON’T FORGET THE CARBS

So its the off season and I’m really hitting it hard in the gym.  Plan on doing a few shows in 2010 and am really hitting my weak areas a lot.  My legs need to come up big time so really hitting them like never before.  Almost starting to like it.  Anyway, if anyone has any opinions on any other areas please feel free to let me know that you think they need work so I have something to do when I do it.  I truly focus on every muscle anyway but getting opinions always helps.  I don’t care who you are, contructive criticism is a positive in every way.  No one knows everything.  Anything you all got is super cool so throw them at me.  Any body part, any time.  Thanks and good luck to everyone with their goals.  Happy Turkey Day

-C

Today I go to the old gym that I worked at before to pick some things up and lift a little.  Of course I get approached by people that haven’t seen me in a bit and thats fine.  I say hi, how are you, and I move on.  BUT the one thing I don’t like, is that there was a young kid that works there now.  He came up to me, flexing in the mirror, talking like he knew everything, and he could tell I was getting irritated.  I kept putting on my head phones to block everything out.  But then it continued.  When he finally said to me "why do you have to take everything so serious" I replied with a " Because I don’t come to a gym to socialize and I take it serious now get the (you fill in the blank) away from me."  He looked at me like a deer would look in headlights.  Now am I an Ahole?  I don’t think so.  I work really hard to achieve the goals I set ahead of me.  I eat what I’m supposed to and lift the way I know the results will come.  I do take it serious and my focus is 100%.  I don’t think its necessary for someone, especially a young kid, to come up and start talking and flexing like he is the smartest person in the world.  In fact, even if it wasn’t him, I would have reacted the same way.  When someone comes up to me and asks me how I got the way I am I don’t respond by saying I go to a gym and talk.  I respond by saying that I bust my ass and put 100% effort into what I do.  There are no shortcuts and its full dedication.  Now I’m sorry that Im not the average joe and I’m sorry that I don’t sugarcoat anything but this is a true lifestyle that will either make you or break you.  This is a lifestyle for the stongest of the strong and the most self willed people out there.  I am one of them and I try to show that.  Call me what you want, maybe i am an ahole, but the truth is, I’m driven by my successes.  Forgive me for wanting and persuing the best for myself.  Thanks for reading

Today I go to the old gym that I worked at before to pick some things up and lift a little.  Of course I get approached by people that haven’t seen me in a bit and thats fine.  I say hi, how are you, and I move on.  BUT the one thing I don’t like, is that there was a young kid that works there now.  He came up to me, flexing in the mirror, talking like he knew everything, and he could tell I was getting irritated.  I kept putting on my head phones to block everything out.  But then it continued.  When he finally said to me "why do you have to take everything so serious" I replied with a " Because I don’t come to a gym to socialize and I take it serious now get the (you fill in the blank) away from me."  He looked at me like a deer would look in headlights.  Now am I an Ahole?  I don’t think so.  I work really hard to achieve the goals I set ahead of me.  I eat what I’m supposed to and lift the way I know the results will come.  I do take it serious and my focus is 100%.  I don’t think its necessary for someone, especially a young kid, to come up and start talking and flexing like he is the smartest person in the world.  In fact, even if it wasn’t him, I would have reacted the same way.  When someone comes up to me and asks me how I got the way I am I don’t respond by saying I go to a gym and talk.  I respond by saying that I bust my ass and put 100% effort into what I do.  There are no shortcuts and its full dedication.  Now I’m sorry that Im not the average joe and I’m sorry that I don’t sugarcoat anything but this is a true lifestyle that will either make you or break you.  This is a lifestyle for the stongest of the strong and the most self willed people out there.  I am one of them and I try to show that.  Call me what you want, maybe i am an ahole, but the truth is, I’m driven by my successes.  Forgive me for wanting and persuing the best for myself.  Thanks for reading

Today I go to the old gym that I worked at before to pick some things up and lift a little.  Of course I get approached by people that haven’t seen me in a bit and thats fine.  I say hi, how are you, and I move on.  BUT the one thing I don’t like, is that there was a young kid that works there now.  He came up to me, flexing in the mirror, talking like he knew everything, and he could tell I was getting irritated.  I kept putting on my head phones to block everything out.  But then it continued.  When he finally said to me "why do you have to take everything so serious" I replied with a " Because I don’t come to a gym to socialize and I take it serious now get the (you fill in the blank) away from me."  He looked at me like a deer would look in headlights.  Now am I an Ahole?  I don’t think so.  I work really hard to achieve the goals I set ahead of me.  I eat what I’m supposed to and lift the way I know the results will come.  I do take it serious and my focus is 100%.  I don’t think its necessary for someone, especially a young kid, to come up and start talking and flexing like he is the smartest person in the world.  In fact, even if it wasn’t him, I would have reacted the same way.  When someone comes up to me and asks me how I got the way I am I don’t respond by saying I go to a gym and talk.  I respond by saying that I bust my ass and put 100% effort into what I do.  There are no shortcuts and its full dedication.  Now I’m sorry that Im not the average joe and I’m sorry that I don’t sugarcoat anything but this is a true lifestyle that will either make you or break you.  This is a lifestyle for the stongest of the strong and the most self willed people out there.  I am one of them and I try to show that.  Call me what you want, maybe i am an ahole, but the truth is, I’m driven by my successes.  Forgive me for wanting and persuing the best for myself.  Thanks for reading

Hows everyone doing?  Hope training is going awesome and everyone is reaching their goals.  Just writing to say that if anyone needs any help at all with anything that I would be more than happy to help.  I do online training as well as personal training.  If it was online then we would also have conversations over the phone with any questions you would have.  Never hesitate to ask.  Keep hittin it hard everyone and I hope you knock out each day better than the day before. 

Lift Hard, Live healthy

-C

 

What is this?  This feeling of being scared, lost, confused….  The feeling of not knowing…  Its that sound.  The sound of your heartbeat pounding against your chest.  The sound of all your joints cracking from all the pressure.  The sound of that wave in your head from the blood rushing in.  The sound of the steel smashing against the floor.  The sound of the stack coming back down to rest against the block.  What about this, scares?  Knowing that this weight could crush you.  What about this is lost?  The previous weight you bypassed last week.  What about this is confusing?  The world spinning around you and the people around you looking at you like a freak.  They don’t exist.  I put in the sweat.  I hear that wave of blood come rushing into my head.  The weight can’t crush me.  It doesn’t lie, cheat, or steal.  It is what it is.  And I am what I am.  What am I?…..

I’m GROWING!

I am going completely nuts today.  My show is in 3 days and im as ready as can be.  Today is rough though.  Moody as can be, cant talk about food, and cant even fuction or think straight.  I’m even havin a rough time typing this damn blog.  The last week is what makes or breaks you they say.  Well now i can see how.  WWWWWooooooAAAAhhhhh killa!…Hope everyone is killin it in the gym and reaching their goals that they set ahead of themselves.. Everyone wish me luck and I’ll have pics when I get back

Whats the definition of dedication to you?  Is it just sticking it out for a little bit?  Doing what someone else wants you to do as well as they want you to do it?  Not doing anything for yourself but only for others?  Dedicated to making someone else happy but not feeling it in return?  Some of those things are great but this is for me.  Dedication is pushing yourself to the limit.  Its knowing when to stop but not stopping or letting up the slightest bit.  Its when you know your going to pass out and you somewhat look forward to it when the room starts to spin.  Its having that pale with you at the gym knowing everyone else will look at you funny but its because they look funny.  They don’t know what the true heart is.  Where the true love is for this lifestyle.  Waking up and automatically thinking about your next move and what your going to do to beat yourself up in that ironed room.  Blood, sweat, and tears right?  ABSOLUTELY!  I will stick it out to the end hoping there won’t be one.  I push myself to the very limit pretending like I have no limit.  The sweat gets in my eyes and I don’t even wipe it away because of the irritation it gives me to make me go harder, faster, and be stronger.  I’m dedicated to winning this upcoming show.  I will blister myself till the end.  And if by some crazy chance I don’t win, atleast I will know that I did sweat more than my opponent, dieted harder, and was much crazier.  The genetics might not just be there as much as they are for him, but I will put everything I have into this. 

Where is your dedication?

Hey Everyone I have looked all over the internet for some upcoming shows but haven’t had any luck besides one that is in Oct in Indiana and another that is in NC in November.  I’m looking for a sooner one like maybe around the end of Sept.  Anyone have any ideas?  It would be greatly appreciated.  Thanks

-C