{"id":1309,"date":"2020-02-28T02:03:38","date_gmt":"2020-02-28T02:03:38","guid":{"rendered":"https:\/\/www.jack-donovan.com\/sowilo\/?p=1309"},"modified":"2020-02-28T02:09:03","modified_gmt":"2020-02-28T02:09:03","slug":"shoulder-day","status":"publish","type":"post","link":"https:\/\/www.jack-donovan.com\/sowilo\/2020\/02\/28\/shoulder-day\/","title":{"rendered":"Shoulder Day"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em><strong>See the end of this post for sets and reps.<\/strong><\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Guys have been asking me for my shoulder workout for a long time, but I&#8217;m not a trainer. So I teamed up with my friend and pro Trainer Ethan Buck to put  together a shoulder workout similar to what I would do. We ran through a handful of exercises and variations, and this video is packed with tips and helpful information.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ethan spent years touring with a punk rock band, and then after living the rock and roll lifestyle across Europe and the US, realized he needed to get in shape. He lost a ton of weight, became a trainer and after training clients in a gym for a few years, he went out on his own. His take on things is realistic and anti-fad and he has a wealth of knowledge and I often hit him up for advice.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To find out more about Ethan: <a href=\"https:\/\/www.ironwillpt.net\">https:\/\/www.ironwillpt.net<\/a> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Instagram <a href=\"https:\/\/www.instagram.com\/iron_will_pt\/\">@iron_will_pt<\/a> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mentioned: Elbow sleeves and wrist wraps from <a href=\"https:\/\/norsefitness.co\">Norse Fitness<\/a>  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Filmed at <a href=\"http:\/\/omalleysgym.com\">O&#8217;Malley&#8217;s<\/a> in Troutdale (Portland metro)<\/p>\n\n\n\n<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/thaYYsdvCtM\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\n\n\n<h3 class=\"wp-block-heading\">SHOULDER WORKOUT <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Here&#8217;s a sample workout of mine that I sent Ethan to plan this video.  <\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1ST EXERCISE &#8211; Overhead Press<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I vary this throughout the year. If I am cutting and not worried about how much I am putting up, I will do 4&#215;8 Seated OHP on a Smith Press 1st. Otherwise, I usually do an OHP pyramid.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bar x8  <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>95 x8<\/li><li>135 x 8<\/li><li>185 x 5<\/li><li>205 x 3<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">(If I am trying to go higher, I will do 185&#215;3, 205&#215;1-3, then 1 or2 at a higher weight) <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2ND EXERCISE &#8211; Seated DP Shoulder Press<\/strong> (to the side) 4&#215;8 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3RD EXERCISE Lateral Raises<\/strong>, seated or standing 4&#215;8-12 (depending on weight and form) <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4TH EXERCISE (REAR DELT)<\/strong> Cable-adapted sled pull (from a low angle) 4&#215;8 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5TH EXERCISE Cable Face Pulls<\/strong> 4&#215;8 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6TH EXERCISE Rear Delt Fly<\/strong> (machine) 4&#215;8 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7TH EXERCISE Trap Bar Shrug<\/strong> with 5 second hold on reps 4&#215;8 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(I normally do about 5 out of 7 of these.) <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Support the podcast<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Currently I am using <a href=\"https:\/\/www.subscribestar.com\/jackdonovan\">SubscribeStar<\/a>, an anti-censorship platform, for men who want to support my podcast and my work. I occasionally do live video chats with subscribers, and post updates, short blogs, and content there that is no longer available online. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Subscribe to my mailing list<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>I don&#8217;t send out things often, but I do use it for big announcements. <\/em><\/p>\n\n\n\n<!-- Begin Mailchimp Signup Form -->\n<link href=\"\/\/cdn-images.mailchimp.com\/embedcode\/classic-10_7.css\" rel=\"stylesheet\" type=\"text\/css\">\n<style type=\"text\/css\">\n\t#mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; }\n\t\/* Add your own Mailchimp form style overrides in your site stylesheet or in this style block.\n\t   We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. *\/\n<\/style>\n<div id=\"mc_embed_signup\">\n<form action=\"https:\/\/brutalco.us12.list-manage.com\/subscribe\/post?u=c63807aaef73c8a54026d9122&amp;id=9557f6299b\" method=\"post\" 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value=\"29\">Cameroon<\/option><option value=\"30\">Canada<\/option><option value=\"31\">Cape Verde<\/option><option value=\"32\">Cayman Islands<\/option><option value=\"33\">Central African Republic<\/option><option value=\"34\">Chad<\/option><option value=\"35\">Chile<\/option><option value=\"36\">China<\/option><option value=\"185\">Christmas Island<\/option><option value=\"37\">Colombia<\/option><option value=\"204\">Comoros<\/option><option value=\"38\">Congo<\/option><option value=\"183\">Cook Islands<\/option><option value=\"268\">Costa Rica<\/option><option value=\"275\">Cote D&#8217;Ivoire<\/option><option value=\"40\">Croatia<\/option><option value=\"276\">Cuba<\/option><option value=\"298\">Curacao<\/option><option value=\"41\">Cyprus<\/option><option value=\"42\">Czech Republic<\/option><option value=\"318\">Democratic Republic of the Congo<\/option><option value=\"43\">Denmark<\/option><option value=\"44\">Djibouti<\/option><option value=\"289\">Dominica<\/option><option 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Tome and Principe<\/option><option value=\"133\">Saudi Arabia<\/option><option value=\"134\">Senegal<\/option><option value=\"326\">Serbia<\/option><option value=\"135\">Seychelles<\/option><option value=\"136\">Sierra Leone<\/option><option value=\"137\">Singapore<\/option><option value=\"302\">Sint Maarten<\/option><option value=\"138\">Slovakia<\/option><option value=\"139\">Slovenia<\/option><option value=\"223\">Solomon Islands<\/option><option value=\"140\">Somalia<\/option><option value=\"141\">South Africa<\/option><option value=\"257\">South Georgia and the South Sandwich Islands<\/option><option value=\"142\">South Korea<\/option><option value=\"311\">South Sudan<\/option><option value=\"143\">Spain<\/option><option value=\"144\">Sri Lanka<\/option><option value=\"293\">Sudan<\/option><option value=\"146\">Suriname<\/option><option value=\"225\">Svalbard and Jan Mayen Islands<\/option><option value=\"147\">Swaziland<\/option><option value=\"148\">Sweden<\/option><option value=\"149\">Switzerland<\/option><option value=\"285\">Syria<\/option><option value=\"152\">Taiwan<\/option><option value=\"260\">Tajikistan<\/option><option value=\"153\">Tanzania<\/option><option value=\"154\">Thailand<\/option><option value=\"233\">Timor-Leste<\/option><option value=\"155\">Togo<\/option><option value=\"232\">Tonga<\/option><option value=\"234\">Trinidad and Tobago<\/option><option value=\"156\">Tunisia<\/option><option value=\"157\">Turkey<\/option><option value=\"158\">Turkmenistan<\/option><option value=\"287\">Turks &amp; Caicos Islands<\/option><option value=\"159\">Uganda<\/option><option value=\"161\">Ukraine<\/option><option value=\"162\">United Arab Emirates<\/option><option value=\"262\">United Kingdom<\/option><option value=\"163\">Uruguay<\/option><option value=\"165\">Uzbekistan<\/option><option value=\"239\">Vanuatu<\/option><option value=\"166\">Vatican City State (Holy See)<\/option><option value=\"167\">Venezuela<\/option><option 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PT)<\/p>\n","protected":false},"author":1,"featured_media":1310,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[24],"tags":[232,229,231,226,227,230,190,228],"class_list":["post-1309","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-journal","tag-ethan-buck","tag-fitness","tag-jack-donovan","tag-jack-donovan-workout","tag-shoulders","tag-strength","tag-training","tag-workout"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All 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