Day 325 - Body Beast Final Results

Quote of the day:
"Opportunity is missed by most people because it is dressed in overalls and looks like work."
-Thomas Edison

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Day 316 - Body Beast Days 64-70

Quote of the day:
"Opportunities are like sunrises. If you wait too long, you miss them."
-Author Unknown

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Day 295 - Body Beast Build: Shoulders Complete Review

Quote of the day:
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
~Aristotle

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Day 276 - Body Beast Build: Shoulders "Build Phase" Progress

Below is the improvement I saw on Build: Shoulders throughout the "Build" phase of Body Beast. I find my shoulders have always been a bit of a 'weaker' point for me. I feel as though I have pretty good endurance, as I can usually lift lighter weights for many reps, but once I start going up in weight, my strength wanes pretty quickly. I also feel like I have reached a plateau with this routine, as I can't seem to up my weights any further.

I have heard that Bulk: Shoulders is a great routine to break through a plateau and up some more weights for the shoulders, so I look forward to changing things up!

Build: Shoulders

Shoulder Press

Day 4
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x25lbs

Day 20
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x40lbs
8 reps - 2x30lbs

Lateral Raise

Day 4
15 reps - 2x5lbs
12 reps - 2x8lbs
8 reps - 2x10lbs

Day 20
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs

Upright Row (I used dumbbells)

Day 4
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x25lbs

Day 20
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x30lbs

Underhand Press (I used dumbbells)

Day 4
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs

Day 20
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs

1,1,2 Front Raise

Day 4
15 reps - 2x5lbs
12 reps - 2x8lbs
8 reps - 2x10lbs

Day 20
15 reps - 2x8lbs
12 reps - 2x10lbs
8 reps - 2x15lbs

Rear Delt Raise (I did the "Pinky Fly" version from Tony Horton's 1on1 Diamond Delts)

Day 4
15 reps - 2x5lbs
12 reps - 2x8lbs
8 reps - 2x10lbs


Day 20
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x15lbs

Standing Dumbbell Shrug

Day 4
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs

Day 20
15 reps - 2x45lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs

Dumbbell Scap Trap

Day 4
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x40lbs

Day 20
15 reps - 2x35lbs
12 reps - 2x40lbs
8 reps - 2x45lbs

Sagi Six-Way

Day 4

12 reps - 5lbs
8 reps- 8lbs

Day 20
12 reps - 8lbs
8 reps - 10lbs

A couple of thoughts: I find this routine tough because it covers so many areas of the shoulder. Not only that, but it incorporates both pushing and fly-type moves so your shoulders get quite the burn if your weight selection is spot-on. Having said that, it is so hard to improve in weights (in my opinion) on the fly exercises because with straight arms, you can't move a whole heck of a lot of weight.

For the rear delt flies, I use Tony Horton's version instead of Sagi's. I do this because I feel by raising the hands perpendicular to the ground (rather than parallel), the back of the shoulders get more work rather than between the shoulder blades.

My dumbbells only go up to 60lbs. I could've used more for the standing shrugs...will have to save up my monies.

Don't be afraid to use heavier weight than Sagi and the other guys on the Scap Trap move. I am not sure why they use such light weight. I am assuming I was doing the exercise correctly, so in that case, I needed much heavier weight than what they were using.

Quote of the day:
"The expectations of life depend upon diligence; the mechanic that would perfect his work must first sharpen his tools."
~ Confucius

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Day 265 - Body Beast Days 17-21

Quote of the day:
"The best motivating is self-motivating.The guy says,"I wish someone would come by and turn me on."What if they don’t show up?You’ve got to have a better plan for your life."

~ Jim Rohn
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Day 260 - Body Beast Days 12-15

Quote of the day:
"I like thinking big. If you’re going to be thinking anything, you might as well think big."
~ Donald Trump

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Day 254 - Body Beast Days 7-10

Quote of the day:
"Positive thinking won’t let you do anything but it will let you do everything better than negative thinking will."

~ Zig Ziglar

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Day 248 - Body Beast Day 4 - Build: Shoulders

Quote of the day:
"Persistence can change failure into extraordinary achievement."
~ Matt Biondi

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