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Fitness

Thunder Thursdays- Boulder shoulder workout

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I envision to electrify and energize everyone around me with some shoulder workout as I enter the gym on Thunder Thursday, just like Zeus himself had descended at Talwalkars wearing ASICS.

As I make my way to the changing room, with the pre-workout that I had, C4 ,making my heart race wild and Florida making my mind spin, I try to conceptualize the workout for the day. How to hit my deltoids and rotator cuff (major muscles of the shoulder) in the best way to trigger growth and withing seconds I get a clear picture:

(THE NAMES OF THE SPECIFIC SHOULDER WORKOUT ARE LINKS TO VIDEOS OF THE SAME)

Weighted pull ups – Start off with a quick warm up of two sets of pull ups. Try to master lifting yourself up before putting some weight.

dintip- While putting weight, hold it in between your feet. Do as many as you can and then do some without the weight. 

Machine Shoulder Press – First find out your one rep max, then do three sets. First of 12 reps with 50 % of your max, second of 9 reps with 70% of max, 3rd of 6 reps with 85% of your max.

dintip- If it gets heavy at the end, you can take help pushing the wwight up but try to come down by yourself, as slow as you can. 

Arnold Dumbbell Press – Two sets of the exercise named after one of the pioneers of bodybuilding. First set of 10 reps with each hand at 50% of your max capability, followed by 6 reps with each hand of 75% of your max capability.

Standing Side Lateral Raise / Seated Side Lateral Raise superset – This superset involves performing the two exercises without any gap. So at first 10 reps of standing lateral raises followed by 10 reps of seated raises. And then 6 reps of both with a 20% increase in weight.

dintip- Take two mins gap between each super set as you will be exerting your muscles a little extra. 

Front Dumbbell Raises – A simple three set routine with 12, 9 and 6 reps respectively. With weights increasing by 20% with every new set.

dintip- The aim is to raise your hand and hold it for one second parallel to your shoulder before going back down slowly.  

Seated Dumbbell Press  – Two sets of heavy seated dumbbell presses with less repetitions. This helps in crushing those muscles to bits so that you can go home with that winners smile of giving it your all. Do 6 and 4 repetitions respectively and pic a weight to make yourself proud.

dintip- Have someone spot you for this as with heavy weights you just cant risk it. 

So with the shoulder workout imagined I further dwell on doing some abs after this. Maybe a quick high intensity core workout which involves 3 sets of this :

 

The boulder for my shoulder

So with absolute clarity of thought, fire in my soul and a tingling sensation in my shoulder muscles I set off after wrapping my boxing hand bandages for support and picking up my intra workout drink, Scivation Xtend, for another kind of support.

That’s when I get a call from a friend inviting me to his birthday party. A boulder stands in between the workout for my shoulder. All the workout conceptualization, the energy drinks, the mental setup, the oat meal before workout, all of it going to waste in a matter of a one phone call. The moment of reckoning with uscular pain and fatigue on one side and the bliss of partying on another….

I hope he had a good party cause my shoulder workout was a party in itself………

shoulder workout

dintip- The pain of today is the pleasure of tomorrow and the apparent pleasure of today leads to a lot of pain tomorrow. 

 

Fitness

Inspiration over Imitation

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Some people think I’m bonkers, But I just think I’m free

Man, I’m just livin’ my life, There’s nothin’ crazy about me

Some people pay for thrills,But I get mine for free

Man, I’m just livin’ my life,There’s nothin’ crazy about me.

Be inspired never imitate.

We are living in a world where it is easier to become famous and difficult to be original. Don’t be blinded in your rush for fame and appreciation, try doing that by seeking inspiration from those around you rather than by imitating others. Be yourself, cause you are the best you.

Don’t compromise your true potential as simply copying is a limitation,

Be inspired and create your own magic, refrain from cheap imitation.

Fitness, Wellness

6 cures to the chill

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My morning research led me to the diminishing number of Gaelic speakers and the beautiful Isle of Skyes located at the inner Hebrides of Scotland.  I was in admiration of the aesthetic magnificence, that means a lot considering that  I have plenty around the Himalayan valley I dwell in, but I felt a chill after glancing through a few photos. By the afternoon, the chill transferred from my brain to my city. An unexpected downpour bought down the temperature considerably, but the change  was a pleasant one.

As we look forward to the approaching winter, I would like to elaborate on what I will do to use the changing conditions to my advantage. These aren’t medically tested but self tested, so they are comparatively safer.

1. Long runs will lead to strong lungs

This is true for any kind of cardiovascular exercise all throughout the year but with the winters running provides the added incentive of nullifying the cold temperatures. Nothing is better than a cold morning run to kill the laziness that keeps you hooked to your bed.

2. Feel the power with a cold water shower

Its a myth originating from someone unwilling to come of their comfort zone that, one shouldn’t take a cold water shower in winter. On the contrary a cold water shower is the best thing that one can do to himself as it helps in blood circulation making one think and feel better throughout the day.

3. Test your will go hiking on a hill

The perfect natural adventure awaits you if you are willing to take the first few steps towards the nearest mountain or hill range. The winter hike will help season your lungs better. They will improve on their oxygen absorbing abilities when you hike up a hill, where the air is thinner ( has lesser oxygen).

4. Be prepared for the frigid fight add nuts and resins to your diet

As most of us know prevention scores over cure, so make sure that you spend some time and money on stacking up readily available resins and nuts, and not leaving the house without stuffing a few in your mouth and many in your pockets. The essential fats in these will protect you against the cold by keeping you warm and enhancing your resistance.

5. If you feel unwell just make some chicken soup, it will definitely help you recoup

Everyone has there own chicken soup recipe, mine involves some chicken a lot of black pepper, ginger, garlic,some chilly and some Himalayan herbs. The spices help wash away the mucus from the throat and provide resistance against the virus. The soup should be consumed as soon as one recognizes symptoms suggesting the imbalance which include an itchy throat, running nose and a mild body ache.

6. If it all gets too byzantine just guzzle on some red wine

At times the weather outside is too detrimental, in such cases sitting by the fireplace, listening to some music and guzzling on some hot chocolate or wine is the best alternative. I would include a book into this setup but you can replace them with friends.

As mentioned in an earlier post Superimposing negative habits with positive ones is the basis for inculcating new changes into our identities. Thought condition can only take place if our grievous habits are over written by salubrious ones. If we cannot get out of our comfort zones it will be impossible for us to make any kind of changes to ourselves. Lets not waste time complaining that we cant and make necessary changes in ourselves to attain what presently appears unachievable.