Shoulders + Pre-Fatigue / Meeting the Yak

complete 3 rounds of the following:

4 Strict standing OH press AHAP
20 side lateral DB raise 10/20 ea.

Then,  

complete each triplet 3x with little to no rest before moving on

15 biceps db curls - 20lbs./30lbs ea.
max reps of Australian pullups  
20 sit-ups

repeat 3x then:

15 db OH triceps extensions 15/35
max reps of push-ups
20 back extensions

repeat 3x then: DONE

Post reps and weights to comments.

---------------------------------------------------------------------------------

 

I have always said one of the best things about the FZN is EVERYONE must leave their EGO at the door to workout here.  It is why we don't have those assholish types walking around the place flexing and gawking at themselves in the mirror.  These types have only one purpose in life...to intimidate the weaker.  There is no other purpose behind their posing and pea-cocking. 

Those jerkwods don't last long at the FZN.  Their EGOs won't allow for it. 

See, the coolest thing about the FZN is, after a workout, we all walk out just as tired as one another.  From the most fit, to the stone cold NOOB.  Our workouts are INFINITELY SCALABLE.  This means if you were brand new you could scale back the workouts.  It also means if you were a certified fire breather you could scale the workout up to suit your needs.  These workouts suit the needs of little children and the quite elderly, the same.  They are HARD as hell EVERY fricken time.  This is the secret to our great results. 

Posers and primpers lack the ability to be seen in others eyes as anything but "the best."  By participating in a FZN workout, the very BEST are the ones who take themselves to their own highest level.  They seem to be the ones on the floor wrestling with "an attack by the Yak" after each workout."  You can easily recognize them by the green coloring around their eyes, and the whitish blue lips from lack of O2, lying on the floor in a pool of their own sweat.  Not a very flattering picture.  At the same time - quite flattering. 

I have found myself on the floor quite often lately and have been the architect of many a perfect sweat angel.  I have stared the "Yak" deeply in the eye many times, recently.  I have done this while performing behind others who wonder why I am struggling to keep up with them.  Yet I know they don't judge me. 

It is impossible to do so. 

This is the magic of the FZN.  On any given day, EVERY one of us are merely ONE workout away from an attack by the Yak.  If you two haven't met - you will.  He will not be denied.  Regardless of your fitness level, simply stepping into the FZN with guts and determination, is equivalent of waving a red cape in front of "his nastiness."  We all know it is simply a matter of time before we each take a horn in the gut.            

While the uninitiated NOOB might worry about what others think of him or her if they get sick or have to quit a workout early to burst into the parking lot and construct a puke pile...he or she would feel much more relieved to know, as I do now, that instead of judging them weak or insufficient...we are only feeling lucky.  Lucky because we know next time it might be one of us.  And we welcome them (and their outstanding effort of intensity) to citizenship in the nation!  

Comments

[Ryan Rigby]

135 on the oh press
25# on the lateral raise
22 austalian pull ups all three reps
25 push ups, 20 push ups, 15 push ups.
Rx'd everything else.
I was almost visited by the Yak today. Luckily I sat down and gathered myself before it got bad.

[BrianS.]

Great workout again. I'm sure my arms and shoulders will be sore tomorrow. It seems that I've been sore a lot lately...
OH Press: 115#
Ausie Pullups: 33, 23, 16. Maintaining my grip on the ring was the hardest part of this exercise.
Pushups: 61, 33, 20

[Wally]

Presses at 95, 105, 105
Aussie's started at 24 reps, last set was under 10
Pushups started at 26, last set was 6

My arms shook for an hour - in pain now. :]

[Suzanne Martin]

trained w/Neil - triceps, biceps, abs - great commentary, Neil - FZN is quite the equalizer.....

[Frank]

I'm not sure what my ohp weight was- 145?
Aussies- 35, 25, 20
PU's- 20, 10, 10
that was a great workout. Thank you.

[Corey O]

I saw Dave staring in the mirror today but I think he was just making sure his hair looked good.
135 OHP
20 lbs on the shoulder raises
40 lbs on triceps

[Dave F]

115 OHP
20 Shoulder Raises
40 Triceps
Back Ext on machine
Only looked in the mirror when Corey was showing how to do OHP with 1 arm - amazing.
Note to self. Doing push ups next to Andy makes me feel small & weak. I think he did 10 to every 1 of mine.

[Courtney Fuller]

70 LB OHP
15's Side Laterals
25's Triceps
55-41-36 Aussies
51-36-34 Pushups
Thanks guys!

[BrianS.]

I think this workout rivals STAB for making my arms tired. It's been five hours and I'm still feeling it. Wow Court! 55 aussies is impressive.

[Chaney Packer]

75 lb on OHP then 65 then 55
strict things are super hard.

I don't remember my numbers on everything else. But apparently by looking at everyone else's numbers I didn't do enough. You people are crazy!

[Troy H.]

I haven't felt too good the past couple days but I really wanted to do this workout so I came today. I used to look for reasons to not workout. Not feeling 100%, good reason to not workout. Now I see a workout like this and "want" to workout...what the ?#@$ is wrong with me... Thanks Neil, Lizz, Meg and all who work out at FZN!

115# OH
35# bicep curls
40# tricep

I'm with Chaney. I definitely didn't do enough aussies and pushups. Brian - 61?!

[Ryan N]

OHP 105 - I'm getting weaker ;?
Curls - 65 (bb)
tricep - 35
Aus pull-ups - 23, 20, 18
Push-ups - 25, 22, 15 - sounds like Brian, Courtney, Andy, and probably Troy (at least) need to start doing clapping push ups :)!!

[Judy B]

You're not the only one, Troy--I'll even come do a few burpees (just not a burp-o-rama, thank you very much) unless I'm contagious. Maybe not do it well, but do it.
35 best OH (or maybe 45--I didn't set up the bar and think it was heavier than the other 35)
best aussie was 20 best pushup 40 (shot my wad on that one, rest were really pathetic--but I guess that was the point, wasn't it--burn it out) rx on other weights and some extra situps to help offset the evil things coming this week. Unlike Courtney, I can't resist chocolate-covered things and probably won't!

[Amanda cella]

60 lbs OH
50,30,15 push ups
10,10,8 aussi pull ups
really enjoyed today, thanks FZN

[meg]

Ouch, it's been all day and my arms still hurt. I only got in 2 sets of the OH-65#, I didn't write down my other numbers soon enough and now I can't remember, but I know I could hardly get off the floor after the push-ups!

[FitZoner]

That rocked. Don't remember the last time my arms were that dead.

still a little shaky in the arms.

115 overhead

65 # biceps followed by 29/18/24 ozzies!

45 # triceps followed by 27/15/21 pushups

glad we didn't do the legs portion of this workout. I guess we'll have to make up for that tomorrow.

[danny]

Wow, all of the numbers above me are so impressive. Neil, I cant believe you can do 65lbs on the curls and 45 on the tricepts. I think I struggled to do half of that. Maybe someday it will happen for me.
50lbs each arm ohp (cant do straight bar it kinks my neck)
35,30,25 curls
35,30,25 tris
36,16,10 push ups
14,13,9 ozzies.
Still have arm pump 4 hours later.

[Keri]

Lizz sorry about giving you crap today about the music.... I love you!
OHP 65 lbs.
push ups 31 or 32
aussies 35.
That was a good one!

[tree]

60 lbs overhead
50,25,15 pushups
15lbs on triceps
15,13,13 aussies
20lbs curls
good arm workout!

[marcus and tara walton]

marc = 135 ohp
tara = 65 ohp
rx rest of workout

[denise]

65-OH Press
20 lbs on triceps
20 lbs on biceps
20,25, 15 Ausies
20,21,24 push ups
good work out

[ashley]

pushups 145-50-20
lost count on everything elses becuase I was going to yak
thank you neil

[ashley]

20lb biceps
15 tri
75oh