This vlog covers a winter getaway, including skiing and a chest and shoulder workout. The trip started with a couple of days of skiing on Prince Edward Island. The slopes offered a variety of difficulty levels, from easy circles to challenging black diamonds.
Ski slope signs indicating difficulty levels.
The accommodation for this trip was a cottage overlooking the ocean, situated right on the edge of the island near the Confederation Bridge connecting Prince Edward Island to New Brunswick. After a couple of days on the slopes, it was time for a workout focusing on chest and shoulders, with some added rear delt work.
Cottage overlooking the ocean on Prince Edward Island.
The workout began with shoulders, utilizing a plate-loaded machine shoulder press. This machine was preferred over other options like overhead press or seated dumbbell press because it allowed for focused effort without engaging the lower body as much, which was helpful after two days of skiing. The plate-loaded machine also provided a better plane of motion compared to pin-loaded alternatives. The shoulder press set consisted of a heavy set of six reps followed by a triple drop set.
Plate-loaded shoulder press machine being used in a gym.
Next up were standing dumbbell lateral raises, targeting the side delts. Key cues for this exercise included keeping the pinkies up to ensure proper form and stopping the range of motion when the arms are parallel to the floor.
Standing dumbbell lateral raises being performed.
Following shoulder work, the focus shifted to chest with an incline chest press machine. This exercise was chosen to target the upper chest, as recent heavy bench pressing had emphasized lower pec development. A 30-45 degree incline angle is generally preferred for upper pec targeting.
Incline chest press machine being used for upper chest development.
Incline cable flies were also incorporated, focusing on squeezing at the top and achieving a full stretch at the bottom. For rear delts, four sets of reverse dumbbell flies were performed, followed by reverse pec deck. Research suggests that reverse pec deck and incline lap pull down provide excellent rear delt activation, while horizontal presses like bench press offer minimal stimulation. Isolating rear delts is therefore considered crucial, supplementing rowing and pressing movements.
Low pulley cable flies being performed for upper chest.
The workout concluded with these rear delt exercises. The vlog then shifts to ordering a meal at KFC, detailing the specifics of a three-piece chicken meal with sides and a drink.
