In times like these we as men must Press on.

Yea 'tis me again...

Once more with Big k.I.g. under my wings.

'Tis shoulder day once more...

Remember last week:


*Editor transports audience back to the previous week.. where Big K lies on his back.. oblivious to the world around him. Editor pokes him to make sure he still lives*


Back to this week:

Scene: Big K's Neighbourhood Gym

Strike Plan: Shoulders and Tris in an hour flat


*Editor's note: Big K' took one full week off from all activity after last week's session. Gym staff reported him M.I.A. so he seems unusually full of vigour today. His mum in the background waits to carry him home over her shoulder...nods head and groans "poor boy" in anticipation*



Exercise one:

Lateral raises



We don't go heavy here this week. The goal here is to fry him.. um.. i mean.. fry my shoulders before pressing.



We perform these seated.. using 20-pound dumbells.. and very short rest periods..As soon as i compete a set, K jumps in.. and this goes back and forth til i say stop *insert evil grin*



*STOP*

4 sets later



Onto Bent Laterals:



4 sets pyramiding up:



1st Set: 20-pound dumbells rep till 20-30 reps

2nd Set: 40-pound dumbells 15 reps



K's keeping up.. till we get to:



3rd set: 60-pound dumbells

I get 12 clean reps... K does a couple and dropsets



4th Set: 70-pound dumbells... K steps back mouth agape

8 reps...light weight papa

dropset to 40-pound dumbells.. rep to failure



K concedes to just rep at the 40s for this set.



Next Movement::



We're looking real real good...LOL



Standing Military Press



Set 1: 50 pounds 15 reps

Set 2: 100 pounds 12 reps

Set 3: 150 pounds 6 reps and partials

Set 4: 100 pounds rep to failure.. and partials



Finisher:



Power Clean:

K opts out of this movement



I do three sets here...ending each set when i cannot safely complete another repetition



Set 1: 100 pounds

Set 2: 150 pounds

Set3: attempted 200 pounds... didn't get it past my thigh... reduced weight to 100 pounds and repped out.



*Editor's note*

K's 'physiotherapist' enters gym while we were shoulder pressing.I use the term 'physio' rather loosely..seems to be a guy that just wanted to touch K up while he trained. "Go Big K..it's yuh birthday"



On to triceps:



Seeking redemption, Big K calls the first exercise.. and starting weight



With no warm up.. we move to:



Close-grip Bench-press

1st Set: 150 pounds

2nd Set: 200 pounds

3rd Set: 150 pounds

4th Set: 100 pounds ...rep out



*Editor fails to insert the screams moans begging and kicksy commentary that ensued..for fear of self-embarASSment...I will note however, Big K's 'physio' squeezing his pecs and massaging his traps to 'empower' him ..ROFLMAO*



Triceps Spent..next movement:



Over head tricep Extension (cambered bar)



4 Sets



Barely struggling here we move on to:



Bench dips

4 sets(light.. high reps..50 pound plate in lap)



Big K's physio yanks out his camera phone and big K an di have a posedown.. well.. 1/2 hour worth of posing down.Poor physio, unable to leave because of two egomaniacs refusing to stop posing


~Nark