Shoulders & through the middle

[redsquirrel]

why you so down on yourself lately? by the way you talk, you might think you are some slob. you look great, now stop your bitching and get to work! :)

Well, we are own worst critics, aren't we?....

I'm just trying to position myself because you all know me- I PLAY TO WIN!!! I'm realistic in what my weaker parts are, and I'm simply trying to be proactive. :nerdnew:

[iceberg]

I posted a little advice on another thread, but realize it should be here. I mentioned the best way to make the waiste look smaller is to make the shoulders wider, as well as the outer sweep of your quads.

FYI, I know I do not stop by here as often as I should, but I don't have a lot of time to get on these boards, and I spend most of that time on another one, that I joined when it began.

Just so you know, I am currently working with a BB coach who trains pro-BBers. I am just lucky that he lives in my area, and I have a mutual friend who hooked me up with him. He has really helped me out alot. Since I have been working with him, I have put on 15 lbs of LBM in 9 months and now weigh 250 lbs at 6-8% BF. He knows his stuff:

Here is my shoulder day workout with some tips from coach:


Training routine for the week
Monday: Calves, Shoulders, Traps, Biceps
Tuesday: Abs, Quads
Wednesday: off
Thursday: Calves, Chest,Triceps
Friday: Abs, Hams, Back
Saturday: off, I will go in and do yoga to work on flexability
Sunday: off

Monday Workout
standing calves/ 4 sets/ 20 rep range
seated calves / 3 sets / 20 rep range
BB shoulder press / 4 sets / 10-12 reps
Rear delt machine / 4 sets / 10-12 reps
standing DB side delts / 3 sets / 10-12 reps
DB side delts on an incline bench / 3 sets / 15 reps
Smith rear traps-upright rows / 4 sets / 12-15 reps
Inc DB seated curls / 4 sets / 10-12 reps
BB curls / 4 sets / 10-12 reps
Machine curl(EZ) / 3 sets / 15 reps


Monday Tips on form:
Shoulders
Shoulder Press (BB, DB, or Machine)
Keep lower back up against the pad
Option to face the pad with no back support
Do not arch your back
This brings the chest into workout

Rear Delt Machine
Adjust seat so that arms are moving in the same plain as your shoulders
Wrist – Elbow – Shoulders should all be in the same plain

Side Delt (DB)
At the top of the movement your Wrist – Elbow – Shoulders should all be in the same plain
At the top of the movement have you hands tilted slightly forward like you are pouring water

Incline DB side delt
lay on your side on an incline bench (set at 45 degree angle) so that your knee is on the seat of the bench.
Start with the weight at your side and lift it until your arm is perpendicular to your body.
Remember good form for the wrist-elbow-shoulders alignment

Incline DB Curls
Elevate feet in front of you on a box with both feet touching each other
This allows you to curl the weight right next to your body
Keep palms facing forward throughout the movement
Stretch bicep at bottom of movement and always keep palms facing forward (even while one arm rests)
Do not curl wrists in at the top

BB Curls
Do not curl wrists in at the top
Hand placement is just slightly closer than shoulder width

[Mr I]

It doesn't matter if you do it controlled or not - it isn't smart or safe to put your joints in a position that they aren't supposed to be in...

Research internal and external shoulder joint rotation and you'll see why you shouldn't do some of these exercises - pullups/pulldowns too low on the chest (internal) or behind the neck (external), presses behind the neck (external) or allowing your upper arm to fall below the parallel plane in any shoulder press movement (extreme exposure to joint subluxation), upright rows where the weight comes above the lower portion of the sternum or allowing the bar/weight to get more than an inch away from your body etc (I can't recall but it's either internal or external exposure) - the list is not exhausitive as these seem to be the most dangerous to the shoulder joint as far as I can remember but maybe SC can chime in if I've missed anything....

Thanks and sorry for swaying the thread, I'll give this some thought.