Sunday, February 10, 2013

Build, Build, Build!!

I have made it a habit to ask for feedback after each show that I compete in. Those of you who have been reading for awhile know that in the past, that feedback included the dreaded "p word" ("physique" for you new readers) and leaning out my lower half. 

While the judges at my previous shows did not mention my shoulders, a well-known coach & IFBB pro did! I was at a photo & video shoot last year with Tom and this person started chatting with Tom. My placings, feedback from the judges, and future plans were casually discussed between the two of them. This pro told Tom that there were a couple of things I should focus on to make my physique more streamlined and this included rounding out my shoulders. This is when the mission to acquire Dwight Howard shoulders was born. Training shoulders was (and still is) serious business. You guys might remember my I Wanna Be Like Dwight video post and just one of the many glimpses of my shoulder workouts in my If You Build It post. 

It is hard to see changes when you look at yourself every day in the mirror but changes did take place. Just check out the difference between the 2011 Orange County Muscle Classic (where I won my very first trophy..woo hoo!!) and the 2012 NPC Western Regional (my most recent show)!!

2011 Orange County Muscle Classic

2012 NPC Western Regional

I'm currently in my off-season and still on a mission for those beautiful, rounded shoulders like my inspiration Dwight Howard. I mean, seriously, what figure competitor doesn't want boulder shoulders?!?!

photo credit
While I am sporting some extra fluff, I have noticed that my shoulders are looking a lil bit bigger these days. Since November, I have been trying to hit shoulders twice a week if possible. The workouts have been fun, brutal, and physically demanding. But you know what, I wouldn't have it any other way!! Here's what one of my recent shoulder workouts looked like:

Front plate raises
25 x 15, 35 x 13, 45 x 11, 
drop set 45 x 8-->35 x 8-->25 x 8-->10 x 8

Lateral raises
20 x 10 (2 sets), 25 x 8 (2 sets), 30 x 6 (2 sets)

Quarter lateral raises
45 x 10 (2 sets), 50 x 8 (2 sets), 55 x 6 (2 sets)

Cable upright row
90 x 12, 100 x 12, 110 x 12

Barbell shoulder press
45 x 8 (4 sets)
Bent-over lateral raises
25/25 x 8 (4 sets)

Lifefitness rear delt machine
55 x 20 (4 sets)

Changes are taking place...they may not be huge changes...but they're there and I can see them...especially when putting pictures side by side. When I compared the two pictures above, I squealed just a little bit and sent the comparison off to both of The Bosses. I may not be at Dwight Howard's level yet but you betta bet, I'm working hard to get there. Boulder shoulders are going to be needed for my next adventure!!

What will the adventure be?!?!


  1. Thanks for sharing your shoulder workout! Love to see what other strong sisters are lifting! And definitely seeing a difference between the pics! Keep it up!

  2. Definitely see big differences! Keep it going. And I'll be stealing some of this shoulder workout too.

  3. Wow!!!! Your hard work us paying off chica! You never cease to amaze me! You Rick

  4. You rock !!!! That's what I meant-lol!

  5. Girlie, loving your weights for the exercises!!! I am a huge fan of plate raises and quarter laterals, I call them baby laterals, really see the striation when doing these so it motivates me more. Keep it up and Dwight will cower w embarassment when you walk in the room! heehe

  6. You definitely made huge progress girl! I have no doubt you'll reach your goals :)

  7. I want Dwight shoulders too. ;) You're making great gains my friend! Keep it up. :)