Today, I completed a slightly modified version of Workout C, Phase 2 from Craig Ballantyne’s “15 Pounds of Muscle in 8 Weeks” program. This is an Upper Body dominant workout. Each major muscle group gets some attention in this particular workout.
Normally, I like to keep a workout as true to the original format as possible. Of course, equipment limitations may require an exercise be substituted in/out but other than that I prefer to keep things as the program author intended them. I very rarely, if ever, modify exercise sequencing & rep/set parameters. I like to keep the “spirit” of the workout as true as possible.
But in some instances, I give myself the right to put my own twist on things. Tonight was one of those nights. I know my body better than anyone else so I believe it is perfectly acceptable to work within my own abilities & limitations. That isn’t to say that I know more about fitness than most people. I don’t. But, I do know myself better than anyone else & that is important.
As I mentioned above, I made a slight modification to the workout today. Even though I have the necessary equipment, I used a substitute exercise for Shoulder Presses. I plugged in my favorite shoulder exercise, the Lumberjack Press:
I have discussed this exercise in a prior post so I won’t go into many specifics about form, etc. in this post. However, I would like to discuss why I decided to insert this exercise in today’s workout.
In the previous blog post where I discussed the LJ Press, I revealed that it took me awhile to properly master the form while using a barbell. The LJ Press owned me in the weight room. It was made abundantly clear to me that my shoulders were weak at the time. I made it a personal goal of mine to eventually own the LJ Press. Hence its insertion into today’s workout.
Over time I have gained strength & have better mastered the LJ Press. This exercise no longer owns me. I own it. Sure, I have a limit to how much weight I can lift but that isn’t the point. The point is that an exercise that once left me feeling weak & depressed now leaves me feeling strong & empowered.
I am very glad I made the decision to insert the LJ Press into the workout! My shoulders were on fire & I know they got worked. I also know they will be growing larger & more muscular as a result. Measurable progress. YES!
I also worked with a “new” exercise today as well. “New” in the sense that I have not worked with this exercise for months. The Dumbbell Hammer Curl:
If you typically do regular curls, why not give DB Hammer Curls a try next time in weight room? They aren’t difficult to learn & they will add some variety to your routine.
Today’s Workout Track Listing:
- I Alone – Live
- Why Go – Pearl Jam
- She’s Crafty – The Beastie Boys
- Hocus Pocus – Gary Hoey
- Neighbor – Ugly Kid Joe
- Suck It Up – (Hed) P.E.
- The Song Remains The Same – Led Zeppelin
- The Zoo – Scorpions
- Aenema – Tool