Shoulders

Giant Sets - 4 rounds: Seated Smith Machine Press/Lateral Raise/Rope Pulls/DB Shrug - Add weight as reps decrease

Round 1 - 20 reps

Round 2 - 15 reps

Round 3 - 10 reps

Round 4 - 5 reps

Abs

Supersets - 5 rounds

Rope Crunch - 20 reps

Knee Ins on Bench - 20 reps 

Just so everyone knows in advance this is a personal blog post. If it motivates or inspires you then great.

So around the Holidays of 2012 I had realized that I was stuck in a rut so to speak. I hadn't been too involved in the fitness world and I felt like perhaps I could do a little more. I'm a competitive person and although I try to compete more with myself than anyone else, I did feel like I need to shift my focus back to writing and prove to myself that I was still able to contribute to the business in a positive manner.

There is one sure-fire way to know that I am doing that and that is by being recognized as one of the top writers in the world. This is a position that I know I held but if I was able to work and contribute to the point that I heard it from the companies I was so proud to be a part of (Bodybuilding.com, Iron Man, and Labrada), then I would know that to quote a famous athlete "I'm Back."

So starting at the Arnold Sports Festival, my goal was to be recognized as one of the top writers in the game again. However, I would be in for a shock (a good one) that I never saw coming. People from all aspects of the business - bodybuiders, fellow writers, editors, publishers, supplement company executives, promoters, fans, and many other people from other industries came to me and would tell me about something I wrote or did that made a difference to them. It was also like they knew what I was thinking because two phrases were repeated often: "one of the top writers in the business" and "one of the best in the world". I kid you not, I heard those phrases a lot.

After I got home I was inspired and more motivated than ever to get to work. For the two months since, I have been driven like never before. First I had to do something special for Child Abuse Awareness Month. I needed something that would be big and get attention. Bodybuilding.com and I joined forces and the poster that came out at the end of March was the result. Since it's release, the poster has reached over 5 million people around the world. To learn this made me very proud to have contributed to increasing awareness to such a large group of people and to have the #1 fitness company on the planet behind me.

As for the writing, Iron Man Magazine was the first step of my goal. They informed me that two of my articles would be featured in the April issue. They both made the cover. Editor-in-Chief Steve Holman and Senior Editor Ruth Silverman both told me that my work had got to that level and I was among the best to join IMM in years. What a statement!

Next came Labrada Nutrition! My blog posts on their website has been getting a lot of attention because of the variety of topics I cover. The posts I found are getting the most attention are the motivation features. Lee Labrada himself told me that I was inspiring thousands of people and he was sure that more great things were to come because of my top work in the past. A Hall of Famer said this to me...I was speechless.

Finally came Bodybuilding.com! The poster was one thing but I wanted to see my work on this site again in a big way. It wasn't that long ago you couldn't go to Bodybuilding.com without seeing something from me. If I was to complete my quest, then I had to be known as a top guy again. Since then a training feature came out by me that was shared thousands of times and seen by millions of people around the world and after doing several interviews that will be out later this year, Editor-in-Chief Jeff O'Connell emailed me with an urgent request to interview Billy Blanks Jr. He would go on to be featured on "Shark Tank" this past Friday and my feature went along with it. So why did I get asked to do it? Because he needed "a top gun" and referenced me. The feature came out on Friday and has received global attention since. 

So I did what I set out to do. The messages have been coming in like crazy and I personally feel full redemption. I have been recognized as one of the top writers in the world again. Many won't understand the personal significance but to me, this is like winning back a world championship. I worked hard to get to a point of success as a top guy but the work I did to get there is only part of what has to be done to stay there. I know my work makes significant differences in a positive way and reaches a worldwide audience. I'm excited about what is going to be happening later this year and I hope the results will be just as exciting. "I'm Back" and I'm far from done! 

As the program coordinator at Child & Youth Advocacy
Center and as a public speaker for child abuse and domestic violence awareness,
I take great satisfaction in knowing I play a day-to-day role in helping
victims become survivors and in some cases, a small day-to-day role in helping
law enforcement charge and prosecute the alleged offenders.

As a worldwide bodybuilding and fitness writer for a few
companies, including Bodybuilding.com and Iron Man Magazine, I’m honored to be
living my teenage dream of working in the fitness industry and helping others
reach their fitness goals.

The best part of having these two important jobs is that I
get to help both fields at the same time. Many people in the fitness industry
have commended me for my work in DV/CA and have shared personal stories as well
as asked what they can do to make a difference. Likewise, friends in the DV/CA
movements have talked to me about how they would like to lose weight or
increase their strength and asked for tips and advice on how to do so.

This announcement is one of those where both careers will be
involved and I’m honored to be in a position to make it. In recognition of
April being Child Abuse Awareness Month, Bodybuilding.com, the world’s number
one bodybuilding and fitness site, have created a poster with me on it to help
increase child abuse awareness in the fitness world and beyond. My goal with
this poster is to create a social network campaign to spread awareness on
Facebook, Twitter, BodySpace, and other social media sites around the world.
Special thank you to the great people at Bodybuilding.com for this honor and
opportunity.

There is always a sense of being in a hurry when goals are set. People want it now and anything later than that may as well be failure. It is a shame because they don't realize how much they are missing out on by not paying attention to the smaller things.

Each step in the journey, each brick in the building, each rep in the gym, each one has its own significance and should be appreciated as such. Without those individual parts, the whole isn't truly whole. This is something that I learned the hard way myself. It took a long time and after lots of frustration but I did and I think I am a better person for having learned it. It took a long time to get where I am and I am not where I want to be yet but if I thought more about the fact that I'm not where I want to be I would have missed out on so many fun, enjoyable, and inspiring events and people. There are so many highlights that I look back at fondly and I wouldn't give that up for anything.

Next time you are faced with frustration, take a step back and analyze how far you have come. I bet you will feel better about where you are and will enjoy the future steps, reps, and bricks you add to reach your ultimate destiny. 

When it comes to my fitness career this is the biggest week of the year. The Arnold Sports Festival is next weekend and it's the 25th Anniversary of the largest sports festival in the world. I'm not only privileged to be attending but I'm a part of the festivities. From serving as a celebrity judge for the Rock Star Bikini competition to attending the induction ceremony of the 2013 Class of the International Sports Hall of Fame to hanging out all over the Expo to even being backstage with the athletes as they prepare for the finals of the Arnold Classic. 

The Arnold is more to me than an event. It serves as a reminder that I do good work in the bodybuilding and fitness world because of all the people who approach me to speak to me. From athletes to other writers to company executives to fans of the sport and industry, people from literally around the world stop me to either talk to me or thank me for something I've done or written or said that made a positive impact on them. To me that is something to be appreciated and to be reminded every year that I'm living my dream and helping others reach their goals or making a difference is motivation that literally lasts all year for me. As I was told by people with Bodybuilding.com "it's one thing to be a big deal in your hometown because everyone here is a big deal in their hometowns. It's another to come to the Arnold and be a big deal. That is when you know you've done something right."

If you're going to Columbus, PLEASE stop me if you see me because this year that is the main reason I'm going is to meet and see everyone I can.

My week doesn't begin with the trip to Ohio though. Tomorrow I travel to Beckley, WV to speak to PA students with the University of Charleston - Beckley Campus about domestic violence awareness and what they can do to make a difference. Tuesday I go to the WV Capitol in Charleston to speak to the WV Legislature and the media for Child Abuse Awareness as a part of WV Healthy Kids and Families Day at the Legislature. To be asked by the state government to speak and help make a difference is an honor in itself. I don't think any week in my career has captured the impact and significance of what I work to do as this one will. I'm excited.

Thanks to all of you who like and comment on my blogs and posts on BodySpace. The comments and messages have been inspiring and it's great to know that I still make a difference here on BodySpace and on Bodybuilding.com. I greatly appreciate all of them and hope I can still do something to help or inspire. Have a great week!

Roger 

My first major source of inspiration was my mother. My second was Michael Jordan. Although he was talented and charismatic, what drew me to him was his sheer will to win at any cost regardless of what was in his way. He could create motivation out of anything and use it as fuel for him to succeed. If he found nothing, he would make it up.

From his six championships to his ten scoring titles to his five MVP's and even his two gold medals, Jordan had a will that was unmatched by anyone before or since. I have done my best to follow suit in my own goals. Use anything and everything I found, make it my own, and create fuel to go harder than I thought I could before. I'm not nearly as talented as he is with anything but I did learn that being dedicated and having a will to win makes a difference. That resulted in my success as someone who works for the biggest fitness site, longest running fitness magazine, and one of most respected supplement companies in the world. I've won awards, reached writing milestones, and been told I made a difference myself. Not MJ but I'm very proud of what I've done and thankful that I was inspired to do so.

MJ turns 50 today. I don't think anyone has had as much buzz about a birthday as he has and he hasn't started any of it. I know he will never see this but as someone who has reached goals and as one of millions of people who was inspired by him, I want to take this opportunity to say two things to him...

Happy Birthday and Thank You, Michael!

Roger 

If you've been doing my Zero to Hero program here on Bodybuilding.com or if you've done it in the past, please let me know how you did with it. I noticed that this program has gotten a lot of attention lately and I would like to see some success stories that I can share. Thanks. 

If you're wondering about the program, it is at the link below.  

http://www.bodybuilding.com/fun/go-from-zero-to-hero-in-one-year.htm 

So we are a month and a half into 2013 and it has probably been weeks since you heard the word "resolutions" but I'm here to remind you that you made them and in 2013 you need to stick to them.

There is nothing and I mean nothing that can stop you unless you just want to stop or be stopped. If you're slacking or have moved on then let this be your wake up call. Get your ass in gear and get back to work because your life has the potential to improve and you are in your own damn way.

I have seen and heard nothing but excuses by people locally and online and I'm sick of it. I'm sick of seeing greatness be passed by for short term satisfaction, laziness, and negativity. Don't you see what you are capable of? Look at a lot of people here on Bodybuilding.com. They are known throughout the world and not that long ago many people in their own hometowns didn't know who they are. They did it so why in the Hell can't you do it?

You can and right now you need to re-commit and get back to kicking ass and making gains. 2013 is supposed to be your year and you want to give up after six weeks? Bull$#!+ . Right now I want you to think of something you can do positively to get yourself back on track and do it. Don't say you will train tomorrow or have a healthy breakfast in the morning. Drinking something besides water? Switch to water and you are starting to move in the right direction again. Eating pizza? Make a protein shake or have some cottage cheese instead and throw the pizza away. Yes throw it away. Let the wasted money be a lesson to you not to waste opportunity again.

This isn't only about you. It's about those that care about you. You might be pissed at me for typing this now but you will thank me in three months or so when everything you know in your life is better.

You're welcome. 

For many years growing up I, like many other kids and young adults, succumbed to the opinions of many others that I would not be as successful as they were and that I wasn't meant to be one of the people who achieved their goals like so many people you see featured on sites like Bodybuilding.com or as cover stories in world famous publications like Iron Man Magazine.

Now this isn't about me. Anyone who researches me knows my story so I don't need to go into it again. This is about you. Yes, you the person who is sitting there reading this right now with questions on your mind and voices all around you filling your thoughts with doubt and shame. I'm here to tell you right now that the time has come to change your thoughts and stop listening to everyone around you.

"Well, what if the doubting and negative voices are all I have around me?" Believe it or not, that's not true. If you listen close, really close, there is one voice you can hear. It's not any of the voices surrounding your ears. It's the one voice that resides in between them. That voice has been muffled for a long time and hasn't been heard but still it does NOT stay silent. That voice is wanting to tell you something important but you haven't been able to focus on that voice because of you listening to the other voices. No shame in that and it happens to many of us but now you need to take a minute and devote your attention to that voice that has been waiting to communicate with you. Close your eyes, focus deep into your mind, shut everything else out, and just listen.

Now that you have tuned out all the voices saying "no you can't do anything worthwhile" that voice wants to tell you loud, proud, and over the entire negative crowd that "yes you can."

"Yes you can do any and all of the great things you set your mind to. Yes you can achieve any goal you wish. Despite all the negativity, the doubters, the haters, and even your own self-esteem taking the beating it has taken for so long, you can absolutely re-focus, re-commit, and do ANYTHING that YOU want to do.

"Pay no attention to them anymore. They speak loudly because they have no power. A voice is truly powerful if it can speak softly and you still listen. Listen to this voice now, set your highest goals that you wish, and dammit, go get it done because now this is about you and not them. Many say they doubt you now but many more will say they are inspired by you when you do it anyway. You are meant to be one of those that reaches goals and catches dreams. That can be you and if you wish to make it so, it will be you."

That one voice said all of that just now. Did you hear it?

Roger 

For various reasons, some people in fitness, sports, or other fields are considered the measuring stick. That is to say people like comparing others in the same field to that person. Kobe Bryant being compared to Michael Jordan is a popular example of this. What many don't realize is this does nothing but set the person being compared up for failure.

The only example that I can really explain with certainty for this is myself. There are people both in my local area and on message boards who like to say I suck for various reasons but they use others for comparison. A few examples that I hear are "you don't have big training features like (fill in person here)" or "you never been on ads like (fill in person here)". If I based the success of my career on how I compared to others in the industry I would stay in a constant state of depression. Why would someone put themselves through this?

I was blessed to debut on Bodybuilding.com in May of 2009. I was offered a spot as a writer and agreed in February of that year. When I knew it was a done deal I set a list of goals for myself and if I was able to meet all of those goals, then I would consider my life in the bodybuilding industry a success. I won't go into what the goals were but there were 10 and I reached every one of them. To be able to say I went 10 for 10 and have actually been more blessed than I ever thought was possible satisfies me.

My example is meant to be just that - an example. The point I'm trying to make is whether it is the big guy in the gym, the people you work with, or in any sport you may be a part of, don't compare yourself to others. Compare yourself to your previous self. Are you better now than you were when you started your journey? If that answer is yes then you should be proud of that. It's great to want to be better and to use other people as sources of inspiration but don't frustrate yourself by comparing yourself to that person or working to become better than that person. Focus on being the best "you" possible and you will inspire others like those other people inspired you.

Rock 

It has been a crazy week with two trips out of town, three interviews, press conferences, and articles coming out almost every day but I didn't miss one second of training nor did I miss a single meal. Hope all of you are still making progress.

I'm incredibly honored that a BodyGroup was created based on my Zero to Hero program on Bodybuilding.com . You can check out the group by looking for Zero to Hero on the BodyGroup section. My Rockivation group has had new life as well and I vow to be more active in both so I hope you will do the same.

Who's going to the Arnold? It is only a few weeks away and more news is coming out often. That's why I'm proud to be a part of the promoting by contributing to BodySpace's Arnold Blog this year. It is at blog.bodybuilding.com/ArnoldBlog and I will be posting often so check back for the latest on everything happening in Columbus.

If you have Facebook and Twitter I hope you'll follow me on both. I am @RockLockridge on Twitter and on Facebook under facebook.com/RogerRockLockridge You will see everything I'm doing both in the bodybuilding world and with child abuse and domestic violence awareness.

Thanks to those of you who follow my daily quotes and updates here on BodySpace. It is great to be more involved here as the positive atmosphere is very inspiring. Let's keep it going and share success stories. I hope you all enjoy the rest of your weekend and have a great week next week.

Rock 

It's not often that I need the motivating myself but my wife knows me so well and she knew I was down so we had a long conversation and basically here is what it came down to.

After dealing with what we agreed was "haters" both locally and on various pages and boards, I needed to take some time to think about what I've done with my writing career and in the social justice movements. After looking back, I needed to take a deep breath and as she said, "dammit be proud of it". I shouldn't question whether I'm good at what I do or not because as she pointed out with her overwhelming amount of evidence, I am. I shouldn't question whether I'm making a difference or not because the thousands of messages I get makes it perfectly clear that I do.

I also need to stop feeling that if I'm not doing something every day then I will be neglecting my job and will somehow be forgotten. Once again, she showed me that there is little chance of that happening.

Finally she gave me an assignment. I took some time to look back at all of the articles I've written, the emails and comments I've received, the honors and accolades I've been given, and soak all of it in because it is obvious I had tried so hard to not appear arrogant or cocky plus focused too much on the next thing I felt I should do that I basically exhausted myself and lost self-confidence. So I did. I read a lot of things that have been out there - emails, comments, posts on pages, and this is the part that we agreed I needed to do if I'm going to be back on my game. I need to recap what I found and basically write out a public statement so I truly show that I feel it.

I'm damn proud of my work as a writer. I won the highest writing award in the business my first year when Bodybuilding.com named me '09 Male Writer of the Year. Here is what else I did. I made that award an even bigger deal because of what I've done since. Other writers have wanted to win that award and they have told me it's because of what I have done and still do.

I can say with confidence that in less than four years that I'm one of the best writers in the world today. The work on Bodybuilding.com, Iron Man Magazine, and now Labrada Nutrition as well as internationally backs up that claim. I can also say that I don't say it as a way to feel good about myself. I say it because I AM it. I was a fan of BBcom since they started in 1999. In 2013 I can say that as of today I'm one of the top 10 contributors ever to the biggest site on the planet. With over 150 articles on Bodybuilding.com between my credited articles, BodySpace of the Month, and Supp. Co. of the Month when I did both, as well as the stack that is named in my honor in the BBcom store, I have more than left a thumbprint.

I'm also proud of the fact that I was able to take Bodybuilding.com and market them to a whole different industry with domestic violence and child abuse awareness. My success in the business has shown many victims of DV and CA that they can overcome and reach their goals in life. Some of those people are now Bodybuilding.com customers. Along with my current job as a forensic interview recorder, I've been a part of two documentaries that has inspired many. I'm amazed this has happened and it still does to this day.

One example of this is the poster that is my profile picture on BodySpace. That poster was a vision I had that BBcom thought was a good idea but no one and I mean NO ONE knew how far and successful it would go. That poster has been seen by millions all over the world and has made a difference. It is cool to see something that I envisioned go beyond anything in reality that I believed it could.

As for Iron Man, I've been credited by executives there as being one of the best writers they have brought on in years. I read IM as a kid and as of this month, my work is being featured for the 12th time in the longest running fitness publication in history. I'm proud of that and I also know that my 12th won't be my last.

There is also the Arnold Weekend. People stop me from the time I roll into Columbus until I leave and ask for autographs, photos, and want to talk with me sharing their stories and how I played a role. People throughout the world have done this. I need to appreciate that and soak it in. I make a difference and I'm good at what I do, whether anyone else believes it or not. 

Now that I have looked back it is time to look forward. Whether I write one more article for BBcom or 100, the fact remains the same. I WILL make a difference in 2013. I will continue to do what I have done for the past four years and will reach my best in all aspects of life. As a writer, as a public speaker, as an advocate for change, and as a lifter, I WILL BE MY BEST! I'm going to push myself to new levels and work to inspire thousands...no...millions that the time for them is now too. I no longer doubt myself, I no longer hide my self-confidence, and I no longer give a damn about critics, haters, or doubters. I said it in 2009 when this began and I repeat it now in 2013. My time is now!

Worldwide fitness writer Roger Lockridge is not only
passionate about fitness. He’s also well known for his work for domestic
violence and child abuse awareness in his home state of West Virginia. In 2013,
he will be a part of a campaign called “One With Courage” that calls upon all
members of the community to show support for victims of child abuse.

“One With Courage” is a national campaign that highlights
the courage of children who speak out about the abuse they deal with and calls
for adults to show support and learn how to respond to a report of child abuse.
Each state works with “One With Courage” to localize the message and to call
upon their own communities to take action.

Roger will be a part of two press conferences in Charleston, WV and Beckley, WV as both a
child survivor of domestic violence and as a current member of Child and Youth
Advocacy Center in Lewisburg, WV, where he records forensic interviews of
children who share their accounts of abuse and provides advocacy when called
upon. In the fitness industry he writes for Bodybuilding.com, Iron Man Magazine,
and Labrada Nutrition. He’s best known for being named Bodybuilding.com Male
Writer of the Year in 2009.

For more about One With Courage, go to www.wvcan.org . To contact Roger, email rogerrocklockridge@yahoo.com . 

I get this question a lot. "What supplements do you take?" Well here is what I currently take. My current goals are weight loss while trying to maintain strength - or even gain it if possible.

Protein - Lean Body On The Go Drinks - These are convenient whether I'm at the office late or at a speaking event and they taste awesome. Not a bad flavor in the group. -http://www.bodybuilding.com/store/lab/leanbodyonthego.html

Pre-Workout - Super Charge Xtreme -After trying this one workouts without it aren't the same. I prefer Fruit Punch but get whatever flavor you like. http://www.bodybuilding.com/store/lab/super.html

Recovery 1 - HICA-Max - Helps with protein synthesis and I found it reduces DOMS after hard workouts. http://www.bodybuilding.com/store/lab/hica-max.html

Recovery 2 - Crealean - Straight creatine monohydrate and nothing else. No frills and it has worked for me for years. Loading optional but I do it. http://www.bodybuilding.com/store/lab/crealean.html

Weight Loss 1 - Raspberry Keytones - There have been a lot of buzz about this ingredient in recent months so I'm trying it for myself. So far I like it. http://www.bodybuilding.com/store/labrada/raspberry-ketones.html

Weight Loss 2 - Lean Body - Since I use Super Charge Xtreme before my workouts, I take Lean Body once a day on training days and twice a day on off days. http://www.bodybuilding.com/store/labrada/lean-body-hi-energy-fat-burner.html

All of these products are available at Bodybuilding.com and Labrada.com . I plan on using this stack up until the Arnold Sports Festival which is February 28 - March 3. I will post before and afters then.

It is a brand new year - 2013, and that means you have nothing but opportunity and imagination standing in between you and your goals. As we push forward with our New Year Decisions (I don't do Resolutions as some of you who has read my articles know) use these tips to help you increase the chances of success.

"The 21 Rule" - One way to create new habits in the business world is to try to do something for 21 straight days. Studies have shown that you are much more likely to maintain a good habit or stop a bad one if you can be consistent for 21 days.

Write Out A Contract - Nothing that you need notarized or anything but something formal telling yourself that you will do whatever it is you intend to do. Seeing something that appears official and in black and white also will motivate you more to get it done.

Reward Yourself - Vacation, new wardrobe, iPad, or anything that you have wanted but have been reluctant to buy applies here. Investing into it by committing to achieving goals for it will definitely increase both your motivation and your likelihood of success.

Keep Positive Company - Negative people only try to bring others down with them, thus the expression "misery loves company". Social networks, message boards, or groups that are positive minded like you are will keep you inspired and in the right mindset. 

Good luck and congrats in advance for sticking to it and making 2013 your best year ever!