Patreon Extra: Shoulder Workout 12/4/19

Jamie Chaos

December 5, 2019

By popular request, I’ll just post the occasional workout in here. I don’t track my lifts or my workouts, don’t count sets, and am generally uninterested in doing so for any reason. As such, this is a general idea of what I’ve done, as opposed to the exact thing I did, because frankly I don’t pay all that much attention to counting since I’m too busy checking myself out and moving big weights.

Hammer Strength Shoulder Press– 1 x 25 x 1 plate; 1 x 25 x 2 plates; 1 x 12 x 3; 2 x 5-6 x 4; then 45 minutes of sets of 3-4 with 4 plates and a ten, resting long enough to go to the water fountain and back, which is maybe 90 seconds. In other words- it’s a fucking LOT of sets. Between 17 and 22 sets. Then finished up with 2 x AMRAP x 3 plates.

Cable Lateral Raises– 5 or so sets of 12

Cable Upright Rows– 3 x 12-15

Face Pulls– 5-6 x 15-25

Cable Bent Over Laterals– 4 x 10

Total time in the gym was about 90 minutes.

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Jamie Chaos

I am a former all-time, all federation world record holder in raw powerlifting at 181lbs, a record I broke just to say fuck you to the internet’s “lifting” community and the powerlifting community at large. Over the last ten years I’ve written over 500 articles on strength training, nutrition, and supplementation, and continue to do so simply to fight the tide of weakness and sadness that currently pervades the scene I’ve called home for the better part of three decades. I’ve got personal trainin certs, BodyPump and BodyCombat certs, a BA in History and East Asian Studies from the University of Arizona, and MBAs from the Vienna University and University of South Carolina on my side, in addition to some sick lifts and a hell of a lot of rage. What the fuck have you got?

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