Myostatin builds mass monsters

Myostatin builds mass monsters

January 6, 2016 Shoulders and Traps 2016 Michigan Prep

Day three of the 2016 Michigan prep was shoulders and traps. I like a higher volume, less rest between sets approach when it comes to shoulders. I tend to get a better result when I get pumped and not overly concerned with the weight. I like doing multiple exercises, multiple angles. Shoulders are very resistant to stress because they get stressed everyday a lot by just normal life. So the workout went as follows.

Shoulder Day

Hammer Strength Shoulder Press [email protected] plate, [email protected] plates, [email protected] plates, Drop [email protected] plates, [email protected] plates, [email protected] plates.

Dumbell Lateral [email protected], [email protected], [email protected], [email protected]

Incline Prone Rear Laterals 4 x [email protected]

Seated Front Dumbell Raise 4 x [email protected]

45 Degree Lying Side Raise 4 x [email protected]

Free Motion Cable Rear Delt [email protected], [email protected], [email protected], [email protected]

Plate Shrugs 4 x [email protected]/each hand 5 sec holds at peak contraction.

 

Diet:

Meal 1:

5 whole eggs/3 whites

2 pieces Ezekiel Bread

Meal 2:

55 gram whey isolate

3/4 cup oats

1 tablespoon natural PB

Meal 3:

8 oz turkey

salad w/red wine vinegar

3/4 cup brown rice

1/3 cup almonds

Meal 4:

55 grams whey isolate

3/4 cup oats

1 tablespoon natural PB

Meal 5:

8 oz fatty fish

6 oz sweet potato

salad w/red wine vinegar and macadamia nut oil

Meal 6:

55 gram whey isolate shake

3/4 cup oats

1 tablespoon natural PB

Meal 7:

28 grams whey isolate

1 tablespoon natural PB

 

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