17 August 2018 - OHP Emphasis + Bench Bodyweight: 216.0lbs
45sec side planks, 45sec front plank
OHP 6x3 145lbs (considered increasing the weight but chose not to. Easy)
Paused Bench 6x2 235lbs (RPE 1)
Standing DB OHP 4x12 55lbs
Lat Pulldowns 1x10 160lbs (some 60-something y/o jag stole my machine smh)
Tricep Cable Pushdowns 52.5lbs x20, 15, 10
~5 minutes of continuous ab work
18 August 2018 - Active Recovery Bodyweight: Probably slightly less than 216lbs
45sec side planks, front plank
1 mile on the treadmill ~11 minutes
Prone Reverse DB Flys 4x12 15lbs
Face Pulls 3x25 25lbs
2 rounds of: 10 leg raises, 10 sit ups, 10 bicycle kicks, 10 V-ups
3x20sec isometric glute bridge
Notes
Solid workout yesterday, solid workout today. I didn’t really feel like going to the gym today, but I know sometimes it’s smarter to ignore your body than to listen to it. Rarely, but sometimes. Took me a good while to get a mile done on the treadmill which was somewhat embarrassing, but then I realized I haven’t done any form of cardio except LISS for like 3 years. I’ll work on it.
OHP yesterday was legitimately too easy. I think I’ll up the weight to 155 just because. JMaier said it before; some people have certain muscle groups that are able to rep higher percentages of a 1RM than other muscle groups. My OHP is one of those. My 1RM is very low compared to my bench, but I can rep 80% of my max for about 10 reps. Weird…
Bench was easy. Paused it. Still easy. Good 6x2 day.
Sister got up to 6x4 bench with the bar. I need to get her on some goblet squats; most likely Monday. She’s still super sore from doing RDLs (probably because instead of resting between sets she just does any set right away) on Tuesday, so when she’s feeling fresh we’ll get her squatting. That’s when the real fun (soreness) begins for her