Shoulders Workout at the Gym

One of my biggest hobbies is going to the gym, or bodybuilding. It's something that I've been into a long time. I enjoy watching fitness Youtubers such as the Hodge Twins and Physiques of Greatness/Pump Chasers.

The only downside of having bodybuilding as a hobby is that it doesn't take enough time! Generally half an hour to an hour at the gym most days and that's it, so it can't be your only hobby or you won't have anything to do for most of the day!

Today I got up and had breakfast, no work of course, took some creatine and WPC (Whey Protein Concentrate), watched a couple of fitness youtube videos to get motivated and then rode to the gym. Most people, and I mean at least 90% of people, drive their cars to the gym. My opinion on that is that it is pretty stupid. You either need to find a gym that's closer to your home or stop being so God damn lazy! I like 1.5km from the gym so it takes less that 5 minutes to ride and burns about 50 calories each way. If I was wanting to do cardio at the gym (I don't, I'd rather go for a ride) then this directly cuts down the amount of time I would need to spend on a cardio machine.

Some people would literally be better off
riding to the gym, not going inside and just riding straight home then they would be by driving to the gym, spending 15 minutes on a cardio machine and then leaving.

So I wanted to hit shoulders today. Normally I do shoulders and biceps on the same day, but my biceps are still killing me from my back and biceps workout two days ago, so today was a dedicated shoulder workout day.

Here's my workout for today:

• Dumbell Overhead Press - 20kg's each arm, 3 sets of ten reps. I'm going to go up next workout.
• Rear delt lateral raises with dumbells - 12.5kg each arm. 3 sets of 12 reps.
• Side delt lateral raises with dumbells - 12.5kg each arm. 3 sets of 10 reps.
• Upright rows with dumbells - 17.5kg each arm. 3 sets of 10 reps.
• Shrugs - 20kg each arm, 3 sets of 12 reps.

I had a pretty good pump by the end of the workout and I will be increasing the weights on almost all of those exercises next shoulder workout.

The way that I decide on weight is I try to do 3 sets of between 8 and 12 reps. If I can't do 8 reps, the weight is too heavy. If I can do 12 reps, I increase the weight next session, usually by 2.5kg's.

Tomorrow I'll be hitting legs!