Program changing. Need to stay focused because: Shoulders.

I’ve always enjoyed dabbling in other programs. Ones either created by a trainer friend of mine who lives in my town, or some of the fit pros I follow on social media. But, pre-baby, even during my pregnancy, I loved most the programs that I created for myself.

Because I can write a mean program. Both literally and figuratively.

However, I’ve found myself a little lost since having the baby and getting back on track with working out. For my first stretch, I kind of wandered. Easing back into everything. Then I jumped in with both feet to Jessie Hilgenberg’s Home Edition when it was released back in June-ish. It helped me out of my funk. I found myself on solid ground again — for myself (at this point I was still writing up programs for clients, easy peasy).

When I ended the Home Edition, I set to work on a strength program. Set up my splits, and merrily went on my way…

At week 10 of 12… I faltered.

Switched things up.

Two weeks in, it happened again.

What’s going on?

I’ve admitted before, I get a little ADD with my workouts. I loose focus on some, and mostly that is because throughout that program, I’ve found errors or things that just didn’t jive with my body. Things that didn’t blend with my body and how it works muscles, creates muscles, and functions day-to-day. Certain workout types just don’t work for certain people, and it takes a little bit of time to realize that.

It’s why, when I give a program to a client, I always tell them to not be surprised if we have to tweak it some as we go. We have to find the right tools to put on the workbench to get us the final build product we’re looking for.

In my situation, I’m learning what worked for me before: doesn’t work for me now.

Between how my body has changed after having a baby, and muscle maturity starting to set in, my body is building muscle in a different manner and at a different rate than before.

But my shoulders…

If you’ve been with me awhile, you know those suckers and I just don’t get along.

Splits and I are still best pals. My lower body is still my most responsive, so obviously I don’t want to train it more than once a week. My back and chest are still on par, so those are only a once-a-week. My arms have become a once-a-week. The muscles are responding on a faster track than they did pre-baby.

But my shoulders…

Still a twice-a-week there. BUT – there IS hope.

Tying my hair up in the mirror before brushing my teeth the other day, I saw shoulders. Wait. When did those get there?

I’m four weeks into my hodge-podge of a program, where I’ve given Samantha Leete’s shoulder workout from a go.

On shoulder day one, I’m hitting the workout as written. On shoulder day two, I’ve been dropping the third exercise in each triset and making it a superset, then adding in a little shoulder burner I saw once on Sarah Bowmar’s Instagram.

And it’s proving to work quite nicely, because, shoulders. Barely a month in, and I’m seeing progress already. So, yes, shoulders. Can you tell I’m excited?

What’s even more great about it (and just focusing on splits all around) is the time. It takes me less than an hour to hit both variations of the workout. Which means: it’s easy enough for me to squeeze it in either during the early evening nap-time, or even some days before I leave for work.

Here’s what the layout is (detailed instructions for reps and sets, plus a demo on each can be found here):

  • Machine Reverse Fly
  • Upright Row
  • Handstand Push-up
  • Face Pull
  • Lateral Raise
  • Walking Plank
  • Dumbbell Shoulder Press
  • Dumbbell Front Raise
  • Shoulder Tap

The second run of the workout for the week, I’ll drop the Handstand Push-Up, Walking Plank and the Shoulder Tap and perform what’s left of the trisets as supersets. Resting about 45-seconds between each round. At the end I’ll do this little gem:

  • Front raise sweeping right out to a lateral raise, sweeping to a front, then overhead raise. From the overhead raise, the arms come straight out and down behind the back. Bringing the arms up, turn your hands facing you (this is important in preventing injury), and in a sort of dragging motion, bring the arms down the front and repeat. Do until failure.

The key with the burner is to grab a lighter weight. One even lighter than you’d think to grab. Trust me on this one. You’ll be able to do a few extra, but you won’t hurt yourself doing it. (The IG video can be found here).

So, if you’re like me and lacking in the shoulder department, give this a go and see what it does for you. Don’t get discouraged if it doesn’t give those shoulders a little growing boost, because the key thing to remember is: It may not work for you just because it does someone else. Although, it’s always worth a shot. Every exercise is when you get down to the nitty-gritty of it. Because, if you don’t try it, you won’t find what does work for you!

Posted by

Mother. Photographer. Writer. Founder of Fit Fridays for Mental Health. Former powerlifter turned weightlifter. Coach & Nutritionist. Spondy/PCOS/Endo. Bully breed advocate.

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