10 MIN LIGHT SHOOTAROUND IN THE GYM
GLUTE EXTENSION MACHINE
50 x 20 ea x 2 sets Feel the burn!
HIP ABDUCTION/ADDUCTION MACHINE
90 x 20 ea x 2 sets
INCLINE BENCH 1.5 REPS
115 x 10, 10, 7
80 x 7F/7T/7B
65 - 50 - 40 - 30 - 20 - 10
7 - 5 - 4 - 4 - 4 - 5
Was supposed to be F/T/B but I failed to get one rep after the 7 full reps so it turned into a drop set. I literally laughed at myself after struggling to get 5 reps with 10 lbs.
REAR DELT MACHINE
50 x 12F/12T/12B
80 x 8F/8T/8B
TRICEP EXTENSION MACHINE (HATE THIS)
80 x 10F/10B/10T
95 x 10F/10B/10T
The new version of this machine has a backrest that is about 4 inches tall. It does nothing so this turns into an isometric ab exercise more than a tricep exercise. It’s dumb.
I decided I need to work my glutes, abductors, adductors, and probably hamstrings again. Doc is right; I can’t just quit. He seemed to think basketball wasn’t a problematic thing either so I decided to shoot around today. I enjoy it and I’d like to be able to make a shot when I step back on the court. I was awful when I played a couple of weeks ago.
I’ve also decided to go back to The Best Damn Workout Plan for Naturals. Well, mostly. I hated, absolutely hated, the slow eccentrics. I’ve adopted a similar mindset to CT in believing that intensification techniques are needed, but I’m not limited to the ones he uses. I’ll adopt the plan and use a push/pull split. I won’t be doing it six days a week. I’ll be doing however many days I can but I’m not set on any particular schedule. I might add some actual leg work but nothing too taxing on my hip. Leg extensions, leg curls, the glute machine (which is awesome, by the way!), etc.