Tuesday February 6th
60kg 3x5, 1x11 - a PR!!! So happy about this, knew it was coming when first sets of 5 were so easy in my arms. I even tried 12th rep but stopped half way up, I think I could have gotten it if I wasn’t so winded, rested after 10th and especially after 11th a bit too much trying to get some quality breaths, beat my delts even more with that
Front squat 85kg 1x5 - I’m gonna ditch this exercise, not ready to go throw the pain of numbing the nerves in my front delts to hold the bar, and also feel some strange yet familiar sensation in my low back when doind them, almost the same as when regular deadlifting, and I don’t wanna hurt my back, so these are a no go, instead:
tempo squats 90kg 2x5, 75kg 1x8 - count to three down and up, had one of "best " quad pains during the last set. Who knew you could beat your quads with such low weight
Dumbbel incline bench
24kg 3x10 - easy, gotta increase weight
Dumbbel shrugs 34kg 3x8, 24kg 1x10 - only got the form I was looking for duing the last set, didn’t go all the way down, held on top for a few seconds and really felt the burn cause of all the time under tension
-superseted this with some crunches: 4x6
Parallel grip: 20
Chins: 20 - all of these done as supersets after Bench, squats and goodmornings.
triceps skullcrushers: 45kg 3x10
dumbbel curls: 14kg 4x10
- Oh, forgot to mention, as you can see I added one extra backoff set after each of the 3 main sets for body groups, I want to see how my body will respond to the extra volume, this way it will be 14 sets of average per muscle group per week instead of 10,5 sets.