Today, I completed Workout C, Phase 1 from Craig Ballantyne’s Turbulence Training “15 Pounds of Muscle in 8 Weeks” program. This workout is an Upper Body Dominant workout. While the bulk of the exercises are Back & Shoulder focused, the Chest, Biceps & Triceps also get some action as well.
While I like all four workouts in Phase 1, workout C is my favorite. One reason is that this workout includes a few of my favorite exercises: Pull-ups (with 5 second negative) & Inverted Body Weight Rows. Another exercise that I did today that I have yet to speak of is the Dumbbell Lumberjack Press:
As you can see from above, this exercise is shoulder focused. Believe me, the shoulders BURN after completing 8-10 reps per side! The arms & core also get a nice bit of work as well as the legs. The BB Lumberjack Press is actually not included in Workout C but due to some equipment restrictions, I substituted it in place of another shoulder exercise. I’m glad I did.
I initially learned of the BB Lumberjack Press during my training with Roman. At first I wasn’t strong enough to use a barbell. I mean, I could lift it but my form was crappy. The key to this exercise is to keep the barbell level during the entire movement. But when I attempted to do the exercise with an empty barbell it was like I had a teeter-totter on my shoulder. So I had to use a dumbbell for a long time. But I kept at it.
Eventually I was able to use the barbell but it had to be empty. I was lucky to get in 3-4 good reps per side but it was something. At this point, I established a two-fold goal: to increase my rep count & then start adding weight to the bar. So I set out to achieve my goal.
Guess what happened over time? I was able to add a weight plate to the bar. At first it was only a 2.5 pound plate on each side. But I had taken a step towards achieving my goal. I was only able to squeeze out a few good reps each side but I was making progress.
Fast forward to today’s workout. For my warm-up sets I used the empty barbell. I was able to keep the bar perfectly level the entire movement. And it was easy. 10 reps per side really didn’t seem like much weight at all. A few months ago this would not have been possible. That’s when it hit me, “The bar didn’t get lighter, I got stronger!”.
That, my friends, is an empowering feeling. What once seemed like an impossible task has now become something I can do with relative ease.
Establish a goal, see the end result clearly in your mind & then make it happen!
Today’s Workout Track listing:
- Nookie – Limp Bizkit
- Summer Nights -Van Halen
- Sehnsucht – Rammstein
- Feel Good Hit of the Summer – Queens of the Stone Age
- Panic -Sublime with Rome
- Devil Man – Rob Zombie
- American Prankster – The Offspring
- Shake Ya Ass – Mystikal
- Move Bitch – Ludacris
- Witchcraft – Wolfmother
- No One Knows – Queens of the Stone Age