Tonight was not so great. This morning I woke up and I could feel something creepin' up on me, namely my throat was beginning to feel a bit swollen. That's my indicator I'm about to get sick. Great!
I felt pretty normal through out the day at work, ate my meals like normal yadah yadah yadah. Got prepped to go to the gym with my pre-workout stuff and felt great. I was ready to do this. I should also note that my back workout yesterday managed to do some serious damage (good damage that is)! My lower back was starting to tighten up through out the day and same with my lats. By the time I got to the gym, I could really feel the soreness in my back, but again, more just a tight feeling like my muscles telling me "don't even think of using me today".
I start my workout doing shoulders, which went decently well. I could feel my cold starting up a bit though, but it really didn't affect my shoulder work out. By the time I had to do my front squats, first exercise in my quad-emphasized leg routine, when I got the bar up against my throat I could tell that my neck was definitely swollen. Probably some glands in there trying to start some sort of defense mechanism to save me. lol After doing one set of front squats, I have now learned a very important lesson. When I set up my next routine, I am never doing lower back anything the day before I have to front squat. My legs felt totally fine... I'm actually beginning to like front squats... but at the bottom I could hear my lower back just screaming at me lol Oh well. Lesson learned. Unfortunately, by the time I walked over to the leg press, its like someone had snapped their fingers and my cold was basically about to put me to bed. Fuck.
Anyway, I did what I could and figured I should get home to rest up. I'm praying its one of those mysterious 24 hour colds that will vanish tomorrow. Highly unlikely... but I'm allowed to wish too.
Standing Barbell Military Press
-4 + 2 x 115 (the 2 in in there were a bit of push pressing...)
Upright Row (using plates, not a bar... a bar kills my wrists doing these?)
Reverse Flyes (face down on an incline bench)
-8x12.5 (likely want to stay at this weight one more week and ensure I can really hold the weight at the top)
I's, T's, Y's
-3,3,5x22.5 (dropped on last set to keep my form)
-6@120 (lower back is screaming at this point)
(Also just wanted to point out that I've done as someone suggested and I warm up doing squats with the bar held above my head. I do two sets of these at 5-8 reps, and in between just the bar in a normal front squat for 5-8 reps. Helps loosen up my hips a bit I find. Even after doing these, my groin and hips feel kind of sore, but its definitely helped my front squat form)
-6x450 (for what its worth, usually this last set is a drop set. I can almost feel my legs grow by the next time I do this workout. I'll do as many as I can up to 8 at my last weight, which has been 500 as of late, and then i'll drop the outside plate off each side and repeat. So its usually like 500, 450, 360, 270, 180 where I try to crank out as many reps as I can at this weight. Any less than 180 and it's a bit light. Wasn't going to happen tonight.)
At this point, I usually would have done Hack Squats for 3x(6-8) followed by Quad Extensions with a drop set on the last set. I figured I'd just get some calves in and hurry home.
Horizontal Calf Machine (hold for 3 seconds while extended)
This is also usually followed by 3-4 sets of seated calf raises. Again, not happening tonight. I'm hoping for health tomorrow, but if not, I gotta take the day off. Which really sucks because I missed 2 bicep/tricep days last week and that would mean missing it tomorrow.