We were 13 weeks out when we shot this video training journal and as you know from my last workout, I am still working through a few issues with my shoulder. I am still training as heavy as possible, but I am changing a few things up as I work around these tweaks. There are always going to be times when we aren’t feeling our 100% best, but that doesn’t mean we have to skip workouts, right 😉
Overall I felt pretty good during this workout and things are moving in the right direction. Check it out!
WARMUP
SETS: 5
REPS: 10-15
REST PERIODS: 30 seconds
SUPERSET: DUMBBELL SEATED LATERAL RAISE/FRONT RAISE
SETS: 4
REPS: 15
REST PERIODS: 45 seconds
ONE-ARM LEANING DUMBBELL LATERAL RAISE
SETS: 4
REPS: 15
REST PERIODS: 30 seconds
SUPERSET: SMITH MACHINE UPRIGHT ROW/PLATE FRONT RAISE
SETS: 4
REPS:15-20
REST PERIODS: 45 seconds
REVERSE PEC DECK FLYE
SETS: 4
REPS: 12-15
REST PERIODS: 30 seconds
FACE PULL
SETS: 4
REPS: 15
REST PERIODS: 30 seconds
Awesome workout Nicole! I also have some issues with my left shoulder, so I am always inspired to see you push through the pain during your workout, it motivates me to do the same. Thank you so much 🙂
Log in to replyThank you!
Log in to replyHi Nicole,
Log in to replyI assume you in Venice beach getting your ART therapy.
If this is the case, do you workout before or after therapy?
Your looking better and better!
Hi Kerren,
I do get ART in Venice with Jeff and I prefer to schedule it after I workout.
Thank you! xo
Log in to replyHi Nicole
Log in to replyThank you for sharing your preparation routines for the Olympia. You are an inspiration. YOU GOT THIS MOMMA!
Dear Nicole,
Thank you so much for posting this, I hope your shoulder gets better.
I too have pain and problems with my left shoulder, had some pain for a while, will give this workout a try on next shoulder day. I’m also experiencing pain in my hamstring for several months now – so your words at the end mean a lot to me, I will follow your advice – stay positive, do the best you can and work around the pain!
Thank you!
Log in to replyIt can be incredibly frustrating. It just reminds us to focus on the recovery aspects of training which are just as important as the workouts themselves!
Log in to replyVery smart Nicole not pushing thru pain but Imaking modifications with movements that you know won’t cause more injury …
Log in to replySometimes we need to listen to our bodies I know that’s hard but it’s the right thing
Xoxox ! Sometimes I leave the gym after a shoulder workout because my left bothers me as well very discouraged. I just drop the weight and go for more volume and giant super sets etc if this happens. 🙂 huge fan!
Nicole,
Thank you for that little speak at the end about knowing when to stop due to pain and not letting frustration take over. I too have a bulging disc at L5/S1 and also SI issues that affect my leg, back, and ab workouts sometimes. I also was told I should not run anymore. It can get very frustrating at times when it acts up, but luckily I has improved greatly over a year from learning when to stop before it gets worse or even throwing in a rest day sooner then plan.
If you have any tips about dealing with SI issues or bulging discs please share. Any information would be highly appreciated.
: )
You are looking amazing!! Cannot wait to be able to watch you on stage again!
Log in to replyStretch stretch stretch! I would also schedule deep tissue massage therapy. I am a huge fan of chiropractic care so that may be something to look into as well.
Log in to replyI hope you feel better fast!
Would you ever consider doing an interview with Hany? I would love to understand your training dynamic more. What does he think your strengths are, what does he see as your biggest challenges. How does his training with you differ from that of his other clients and what is his role in helping you achieve your goals? Just love to hear from such a valuable member of your team. Thanks
Log in to replyI would consider it- The trouble is nailing down a time when we are both in the same place at the same time with a camera lol
Log in to replyThanks for another inspirational video nicole… its motivating and reassuring that even pros with perfect form such as yourself are not invincible and have setbacks and injuries too..
Log in to replyI’ll remember your positivity next time I get frustrated keep doing what you do your awesome xx
I want to stop and help the man in red In the final video so bad. Makes my elbows hurt watching him.
My right shoulder has been an ongoing issue. It’s good to hear your encouragement that not everything is over! No reason to psych ourselves out.
Log in to replyDear Nicole!
Thank you so much for this workout, it’s exactly what I need right now.
I workout at home, instead of rev pec dec fly, I do standing/bent over rear delt fly with dumbbells.
Whenever you have time can you please do a fix your form video on standing/bent over rear delt fly (dumbbells) I want to make sure my form is correct.
On this one I’m a usually a little unsure of what weight to use.
If I go lighter I can do about 15-18 reps but if I go heavier I feel I use too much momentum. Would love if you could discuss this in a fix your form video sometime.
Thank you 🙂
Log in to replyMichaela
You can say “okay”…we don’t mind! Looking great, girl!
Log in to replyAlso have bad shoulder and your video, comments and advices make so much more sense comparing to what the doctors been saying (and not saying) to me over the past year. Loving the pain scale system while training – you genius! THANK YOU SO MUCH FOR THIS VIDEO NICOLE!
Log in to replyThank you Nicole!! Killer workout! Loved it!
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