💭 SETBACKS MAKE YOU STRONGER

Your TBT Rundown:

💭 TBT MOTIVATION

SETBACKS MAKE YOU STRONGER 🧠

There’s a part of the journey people don’t talk about enough—the setbacks. The moments when your body doesn’t cooperate when an injury forces you to slow down, when you feel like everything you’ve worked for is slipping away.

I’ve been there.

I’ve felt the frustration of being sidelined, watching others progress while I had to sit and recover.

I remember one injury in particular—it wasn’t just painful physically, it messed with my mind.

I kept thinking: What if I never come back the same? What if I lose everything I’ve built?

For the first time in a long time, I felt powerless.

And if you’ve ever been injured, you know—that’s the hardest part.

Not just the pain, but the fear of losing what you’ve worked for.

The Turning Point

One day, I was sitting on the sidelines, caught in my thoughts, when I realized something: I had a choice.

I could sit there, consumed by frustration, or I could take control of the things I could do. Maybe I couldn’t train at 100%, but I could still move.

I could still work on my recovery, still show up, still prepare my mind for the fight ahead.

So that’s what I did. I shifted my focus. Instead of feeling sorry for what I lost, I started building what I still had.

Day by day, I worked around the injury, stayed consistent, stayed smart, and reminded myself that setbacks don’t define you—how you respond does.

What About You?

If you’re going through an injury right now, I know it’s tough.

The road back feels long. But hear me on this: you are not done.

Maybe you can’t train the way you want to right now, but you can control how you approach this process. Focus on recovery. Strengthen the areas that need work.

Stay mentally engaged. Because when you come back—and you will—you’ll be smarter, stronger, and more determined than ever before.

The masterpiece isn’t ruined by a setback—it’s refined by it.

Stay patient.

Stay focused.

And when the time comes, come back stronger than ever.

Thoughts Become Things. 

💭 TBT WORKOUT

SHOULDER SHRED SESSION 💪

The shoulders are one of the most important muscle groups—not just for aesthetics, but for strength, mobility, and overall performance. A well-developed set of delts creates width, balance, and power that carries over into every lift you do.

This shoulder-focused workout is designed to hit all three heads of the deltoid (front, side, and rear) while also building trap thickness for a complete, powerful look.

Remember: It’s not just about moving weight—it’s about controlling every rep, squeezing every contraction, and feeling every fiber work.

1. Standing Barbell Overhead Press (4 sets, 6-8 reps)

This is your power movement—the foundation for raw shoulder strength. It engages the entire shoulder complex while demanding stability from your core and lower body.
💥 Why it matters: Builds explosive pressing power, overall delt size, and upper body strength.

🛠️ Coaching Cues:
✅ Grip the bar just outside shoulder width.
✅ Engage your core and press the bar overhead in a straight line.
✅ Lower the bar with control—don’t rush.
✅ If mobility is an issue, use dumbbells instead.

2. Seated Arnold Press (3 sets, 8-12 reps)

This unique variation of the shoulder press shifts emphasis throughout the range of motion, fully engaging the front and side delts.
💥 Why it matters: Increases time under tension, builds mobility, and adds depth to your shoulders.

🛠️ Coaching Cues:
✅ Start with palms facing you at shoulder level.
✅ As you press, rotate your hands so palms face forward at the top.
✅ Lower with control, reversing the motion.

3. Cable Lateral Raises (3 sets, 12-15 reps per arm)

Isolation at its finest—this cable variation keeps constant tension on the side delts, helping to build width and detail.
💥 Why it matters: The side delts give your shoulders that broad, capped look—this is how you build them.

🛠️ Coaching Cues:
✅ Grab the handle with the opposite hand and stand slightly to the side.
✅ Keep a slight bend in your elbow and raise your arm to shoulder height.
✅ Control the movement—don’t let momentum take over.

4. Rear Delt Cable Pulls (3 sets, 12-15 reps)

One of the most neglected areas, the rear delts are crucial for balance, posture, and shoulder health. This exercise builds them directly.
💥 Why it matters: Strengthens the rear delts for a balanced, 3D shoulder look.

🛠️ Coaching Cues:
✅ Set the cable at face height and grab the handle with a pronated grip.
✅ Pull the cable back with your elbow leading, squeezing your rear delts.
✅ Keep your core engaged and avoid using your traps too much.

5. Trap Bar Shrugs (3 sets, 12 reps)

A strong set of traps makes your shoulders look thicker and more powerful. The trap bar allows for better range of motion and keeps the movement natural.
💥 Why it matters: Traps complete the upper body dominance look.

🛠️ Coaching Cues:
✅ Stand inside the trap bar and grip the handles.
✅ Shrug your shoulders as high as possible, hold for a second, and lower slowly.
✅ Avoid rolling your shoulders—up and down is all you need.

6. Dumbbell Front Raises (3 sets, 12 reps per arm)

The front delts are heavily involved in pressing movements, but this direct isolation ensures full development.
💥 Why it matters: Builds thicker, stronger front delts for pressing power and aesthetics.

🛠️ Coaching Cues:
✅ Hold a dumbbell in each hand and lift one arm at a time.
✅ Keep a slow and controlled pace—don’t swing the weight.
✅ Raise to eye level, then lower slowly.

💭 TBT POLL

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