B) Low Pull (wide neutral grip)
100x8
140x8
180x8x3
C) FT Lat Pulldown
80x10
100x8
120x8
120x8
100x8
80x10
D) DB Curls
30x10
35x10
40x8x3
I ended up training at a commercial gym today, so it was nice to hit some movements that I don’t usually do at home. My left forearm was sore going into the curls so I went fairly light on these.
Not much excitement there. I’m trying to keep the weights pain free with any Squat and DL stuff, so some days will be heavier than others. The nice thing with going light is that you can really feel the hammies working on SLDL’s. My left forearm felt a little better today until I tried the Upright Rows, and then flared up again so I used some wrist straps for those and the Shrugs and it felt fine. I don’t want a tendinitis flare up right now, so I iced it and took some advil. And I’ll work on stretching the wrist extensors. I’m off until Monday, so it should have plenty of time to rest up.
Squats felt good again today. I’m just going to keep adding 10lbs each week as long as I stay pain free. I kept the weight the same on the lunges but added 2 reps to each set.
The planks are getting hard as hell. I added a 6th chain around my waist today, and got 60 sec on the first two sets, but couldn’t get past 45 seconds on the last set. I tried to weigh myself with all the chains on, but my scale kept giving me an error message. I weighed a couple chains individually and they came in at 16 or 16.5lbs, so that equals between 96 and 99lbs of chain weight, but each chain has two links (one on each end) touching the ground. If I raised up to have all the links off the ground, my ass would be too high to call it a good plank. Regardless, these are hard enough. I’ll go for 3 sets of 60sec next week and keep at it until I get all 3 sets like that.
Bench was a little harder than I would have liked. I think missing a couple of real shoulder workouts hasn’t helped. Hopefully my schedule is back on the right track now.
Inclines felt a little easier than expected. I didn’t look at my log before the lift, and thought that I had gone 185x8x3 last time, and that this was 2 extra reps per set. Looking back at it, this was the same weight and reps as last time. Next week I’ll go 12 on the first set and see whats left after that.
SLDL’s felt good today, no pain in the left glute. I have been foam rolling before my Squat and DL days and I think that is helping along with taking the progress slowly.
GHR and Hypers both felt good so I added a couple reps here.
A) Seated Shoulder Press
barx12
95x8
135x8
185x6x3
B) Close Grip Bench
185x15
225x12,10,10
C) Shrugs
225x20
315x12(2)x3
D) EZ Upright Rows
+90x20x3
First time Shoulder Pressing for a while, and they felt heavy. I have missed a number of shoulder workouts due to travel. I know I need these in the rotation, so I will find a way to get them done.
The Shrugs were light because I pulsed each rep at the top and held for a one second pause after the pulsed rep.
Upright rows felt strong today, I still have something going on in my left forearm/elbow. Sometimes it’s just in the flexor tendon and sometimes I feel like the joint itself is swollen. It hurt on the first set of UR’s, but the next couple sets felt fine. I know this is just an inflammation, so I will attack it with ice and advil and see if I can get it to settle down.
Squats still feel ok. Sticking with the plan of adding 10lbs/wk. I have been doing everything beltless and highbar. Once I have to switch to a belt and lowbar I’ll know I’m back on track.
I added 5lbs to the DB Lunges. These felt good, but breathing hard by the end. My conditioning may be down a little, or perhaps the dozen beers and all the garbage I ate at the Pat’s game didn’t help today.
I was aiming for 60sec on all three sets of planks, but flopped at 52 seconds on my final set. These are plenty hard, and I’m running out of room for chains. If I add a seventh chain, it will probably fall just below my pecs. I may have to enlist the help of a large dog, or small woman to get over the 100lb barrier on these.
C) EZ Bar Curls
+50x10
+100x8x2 (wide)
+100x8x2 (narrow)
D) Concentration Curl
50x6x3
I felt pretty strong today. I have been warming up my elbows and wearing neoprene sleeves and this seems to have taken care of the pain I was having in my left forearm. Without the pain there, I was able to focus on going heavier, or going for more reps today.
D) Lat Bar Pushdowns (reverse/normal)
40x10/10
50x10/10x3
My Bench felt solid today. Inclines felt good on the first set, but I was losing steam by the second and third sets. I went 185x10x3 last week, so I’ll take the 12 and 11 rep sets. I was a little disappointed with 9 reps on the third, I’ll keep working at this.
I used the Lat Pulldown bar for Triceps Pushdowns today. I supersetted a reverse grip with a normal grip, no rest between supersets. Nice little pump with these.
Upped the weight a little today. I felt my glute/hammy on the first heavy set so I did a little extra foam rolling and stretching. Everything else felt good after that.
A) Seated Shoulder Press
barx12
95x8
135x8
185x6
195x6x2
B) Close Grip Bench
185x15
225x12x3
C1) Shrugs
225x20
315x12
405x20x3
C2) EZ Upright Rows
+100x15x3
I felt good again today, I feel like my lifts are starting to head back in the right direction. I have upped my calories a bit, just to maintenance mode. I’m still eating clean all week with just one cheat meal, and allow myself two beers on two of the other nights of the week. I have just added in a little portion size and some extra nuts/natty PB as a snack.
I just realized that I will be traveling from 5:30am-7pm and won’t be in any mood to lift after being stuck in a car for most of the day, so I decided to get tomorrows workout in today.
Pullups were hard today, but they always are after Squats. That’s why I moved back to it’s own separate day in the first place. Better something than nothing.
[quote]novaeer wrote:
You’re supposed to do this on Monday - recognized universally as the official day for bench pressing. No curls either. I am very disappointed.[/quote]
Yeah, Daylight Savings Time really threw me off. Heading to Jamaica in a few weeks, so I thought I’d polish the gunz.