Got up, went to the gym nice and early, slightly pre-6 AM.  Wanted to do shoulders.  I borrowed a workout I saw on the Musclepharm website:

The goal here is to do 1 set of each exercise, do 100 reps, and try not to set the weight down for that whole set.  I decided to try this workout because I wanted to work on my shoulders’ endurance and overall health.  I wanted to go low weight and high rep and just take them through the range of motion, and tax the muscle without straining the joint.  And boy oh boy does 100 reps at a time tire out the muscle!  holy smokes.

I modified the workout slightly though.  Instead of shrugs I would do face pulls with the rope.  The reason for this is I wanted to work my rotator cuff, again all in the name of shoulder health.  The type of workout today is endurance, and the goal is a healthy joint.  Plus I just did shrugs yesterday.

Also, instead of rear delt flys with the dumbbells I would use the twinned cable pulleys.  I just find cables a more natural feel for the exercise, much more comfortable, and therefore easier for me to keep good form throughout.

But since I would be using cables for the delt flys AND the face pulls, 100 reps without putting the weight down just sounded too awkward, it would be too easy to accidentally let the cable plates clank together.  So I decided to instead do 10 sets of 10 reps with 10 second rest breaks, what MP guys call “GVT with a Twist”.  Same effect, low weight high reps.  So this was a, shall we say, “Musclepharm-inspired” Shoulder Blazer.

AM Shoulders:

Arnold Presses:  25 pound dummbells x 100

For these, I found out quickly that not putting the weights down wasn’t gonna happen, haha.  I tried, I really did!  But I made it to 45 reps and then the dumbbells, rinky-dink little 25 pound dumbbells, fell down to my thighs and rested on them.  I quickly realized, “if they are sitting on my thighs, then my shoulders are resting”.  Oh well.  So I did 45 in a row, they sat on my thighs for 5-10 seconds, then I was able to crank out another 10-12 at a time before they sat on my thighs for another 5-10 seconds.  Repeated in this fashion until I hit 100.  Rest 2-3 min before the next exercise.

Side Raises:  20 pound dumbbells x 100

I knew my form was rough on these, but I also knew I would be standing, and the dumbbells would get no rest on my thighs, just hang pitifully by my sides, dragging down on my shoulders.  So in this case, I could honour the spirit of the workout:  do not set the weights down until you are done.  I managed to get out only 25 or so before my form started to deteriorate and I stopped for 5 or so seconds to collect my form back up, crank out another 10 or 11, then rest a few seconds more.  And I slowly straight arm side-raised my way to 100 reps.  My shoulders burned so bad after this one!  Rested 2-3 min

Front Raises:  20s x 100

Kept the same puny little dumbbells.  Managed another 25 before needing to rest, but I held up a lot better on these, after resting 5 or so seconds I could crank out another 20 or so each time, so I made it to 100 pretty fast.  Rested 2-3 min and my shoulders burned like crazy!

Rear Delt Cable Flys (10 sec rest) 30 pounds x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

All of a sudden, setting the weight down for 10 seconds felt like a luxury!  Like I was getting spoiled!  With 10 seconds!  I ripped through these like it was nothing, haha.  Next time can go heavier.

Face Pulls (10 sec rest)  50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Again, ez!  Will go heavier.  Luckily, rear delt flys and face pulls don’t really need heavy, they just need high reps with good form, and those little muscles WILL get stronger.  That’s what they respond to, plus you will have a nice healthy rotator cuff to boot.

Cardio 20 min

The weights barely took 40 min!  Lots of time for cardio, snack, shower, home, go to work.


And what was my snack?  Glad you asked…


Quest Bar Mixed Berry Bliss!  They make it with protein powder, almonds, strawberries, blueberries.  High protein, high fibre, about 200 Cal.

Now, I wasn’t looking forward to this.  Honestly, berry flavour has been done to death.  It’s boring!  So if I liked this one, I will know they did a good job.  And you know what?  It tasted pretty good.  It had a clean berry taste.  You know when you taste berries if they used syrup or they used fruit, you can just taste with syrup that the berry is just too strong tasting and too evenly distributed.  But real berries have a lighter aromatic taste to it, less cloying, and every bite tastes slightly different!  So I can respect that, real fruit taste.  Berries are a boring flavour in my mind, I mean who gets excited over mixed berries??!?, but if you want a nice light berry taste for whatever reason, you will enjoy this protein bar.

The bar itself is pretty heavy and thick and chewy, that is just the brand, lots of fibre so you will get filled up quickly.  Overall, not my first choice to drop 2 or 3 dollars on for a treat, but you won’t hate it.


And that was my workout!  I dare you to take on the Shoulder Blazer!  I challenge you!  Use real weight too, don’t pick up a 2 pound weight and swing it around with your back muscles, challenge yourself!