K so cause yesterday was awful today was good… pattern.
Military press
70lbs x 12
76lbs x 12
close grip bench press
95lbs x 6
105lbs x 2 sets of 4
110lbs x 2 sets of 2
Incline DB trap raises SS incline rear delt DB fly (no rest between anything)
5lbs
x 10/ x 10
x 12/ x 12
x 15/ x 15
Alternating DB front raise (palms facing inwards) SS EZ bar front raise SS plate raise
7.5lbs/35lbs/25lbs
x 10arm/ x 10/ x 10
x 10arm/ x 10/ x 10
x 10*arm/ x 10/ x 10
NREOST
DB lateral raises W/pause at the top SS one arm DB lateral raise SS seated DB lateral raise
7.5lbs/7.5lbs/7.5lbs
x 8/ x 8arm/ x 8
x 8/ x 8arm/ x 8
x 8/ x 8*arm/ x 8
facepulls w/pause
25lbs
x 15
x 15
x 15
Sling shot Dips
x 12
x 12
x 12
A whole bunch of shit for my serratus (sp)? anterior
Couple things I realized
My serratus anterior is horribly weak. And by horribly weak I mean completely inactive. That was the thing that hurt the most after I hurt myself and that’s why it hurt to breath. That’s also why my left shoulder also wants to roll inwards . So I did some push ups plus and some medicine ball raises and stuff and my entire body was quivering because of how weak and shitty those muscles are.
Also with my DL form I think something I used to do was touch and go deadlifts which helped my form in that it cued me to sit back now down. Now I do full reset and I think I am getting into the bad habbit of attempting to squat my Dl which is not something I ever used to have issues with. Not that I want to start doing touch and go again, but I need to think about someone pulling my hips back to help get my form back to what it used to be .
Lastly, I turn 30 on Thursday and I don’t want to…
K today went really well . It’s amazing what a few tiny changes in form can do
deaadlifts
185lbs x 6
195lbs x 6
205lbs x 6
belt
215lbs x 2 sets of 6
Very little pain in my lat and form felt good so I stopped there
T bar row SS ropey cable pull down
bar + 50lbs/15lbs
x 15/ x 20
x 12/ x 20
x 15/ x 20
sitting sideways lat pull down SS wide D handle lat pull down
25lbs/55lbs
x 12arm/ x 12
x 12arm/ x 12
x 12*arm/ x 15 or some shit
D handle Bi curl SS DB curl
10lbs/10lbs
x 10arm/ x 10
x 10arm/ x 10
x 10*arm/ x 10
cable station lat pull down
drop sets
25lbs x 10
20lbs x 10
15lbs x 20 or I dunno
step mill intervals x 20 minutes
k pretty good. I could tell on T bar row my one side felt a lot weaker and was struggling but everything else was fine. Did a lot of pauses and slow negatives etc…
Arnold press SS seated DB press SS DB lateral raises
25lbs/25lbs/10lbs
x 8/ x 10/ x 15
x 8/ x 10/ x 15
x 8/ x 8/ x 20
rear delt DB fly SS rear dly DB fly (lol) SS facepulls w/pause
17.5lbs/10lbs/20lbs
x 10/ x 12/ x 15
x 10/ x 12/ x 15
x 10/ x 12/ x 15
ropey tri ext. SS DB tri overhead ext.
25lbs/25lbs
x 12/ x 12
x 12/ x 10
x 12/ x 10
one arm DB lateral raise while the other ISO holds SS incline DB front raise
5lbs/5lbs
x 15*arm + 15 both arm w/slow neg/ x 15
K enjoyed myself today
At first I was a little bummed at how weak-sauce my bench for reps felt, but then I realized that I was benching without pain so I felt happy
NEWAY off at 1 today and then 2 days of vacay for my bday :D:D:D
145lbs x 4
165lbs x 3 sets of 2
175lbs x 2 sets of 1
front squats
125lbs x 3 sets of 3
ass machine (all reps paused)
115lbs
x 8ass
x 8ass
x 8*ass
single leg ext. SS seated leg press machine
40lbs/170lbs
x 10leg/ x 10
x 10leg/ x 10
x 10*leg/ x 12
stepmill intervals x 20 minutes
K kinda lost my mind for my 160lb set maybe shoulda stayed at 155, IDK. I think it was just because this guy that really annoys me went into the rack beside me and I started to lose focus. Especially cause he was singing out loud and talking to himself and I kinda just really dislike him so my cortisol went loopy .
I had one imperfect rep
A rep that felt weird
that’s what happened
Jenn
It’s ok
twas top sirloin, 12oz, and also everyone else’s meat…
Uh…yo, you gon’ finish that???
Yes, I was one of those people
K today was super awesome
Deadlift accessory day
I decided instead of two days a week where I do DL’s for a certain # of reps I am going to have one and then the other DL day will just be for accessories , mKAY
Deficit deadlifts
185lbs x 2 sets of 5
205lbs x 2 sets of 3
215lbs x 2 sets of 1
Wow, only 2 days into this new DL form shit and it’s feel better than ever.
bent over row SS ropey pull down
95lbs/20lbs
x 8/ x 15
x 8/ x 15
x 8/ x 15
one arm DB row S ropey pull down
50lbs/25lbs
x 10arm/ x 12
x 10arm/ x 12
x 10*arm/ x 20
ropey bi curl SS seated DB curl
25lbs/17.5lbs
x 10/ x 8arm
x 10/ x 8arm
x 10/ x 8*arm
one arm lat pull down SS front pull down
27.5lbs/27.5lbs
x 10arm/ x 8
x 10arm/ x 8
step mill intervals x 20 minutes
rest day 2omorrow and then heavy squats on sun :D:D
Second scheduled rest day was a total success ! I was so worn out from my bday shit I fell asleep at 7 and was zonked out until 3am. Woke up and thought, hmm, I should go do some cardio, so I got up and had a bit to eat and said fuck it, and fell back asleep until 6
135lbs x 5
155lbs x 6
165lbs x 5
belt
175lbs x 5
180lbs x 2 sets of 5
couple singles
185lbs x 1
190lbs x 1
195lbs x 1
paused squats ~beltless
155lbs x 4 sets of 3
banded continuous tension barbell hip thrusts SS ropey cable pull throughs SS straight leg cable ass kick back
95lbs/30lbs/10lbs
x 20/ x 20/ x 20ass
x 20/ x 20/ x 20ass
x 20/ x 20/ x 20*ass
lying leg curl SS seated leg curl
50lbs/70lbs
x 8/ x 8
x 8/ x 8
x 8/ x 8
stepmill intervals x 20 minutes
k form and depth felt good, but strength just wasn’t really there. I dunno, I stopped eating sweat potato which I attributed to all my strength gains … so maybe ill add that back in
Just out of interest, why do you pause bench with a Slingshot? I’m curious because it’s often used to blast the bar off your chest better than you can without it/let you overload the lockout by allowing you to use more than you could get off your chest on your own, so it doesn’t immediately make sense to me to pause when using it. Pausing without it, sure. Anyway, just wondering.
because im crooked so I really like to use it to keep my from in check and keep the bar path straighter and I find I have better control over that with the pauses
185lbs x 4
205lbs x 4
belt
215lbs x 4
220lbs x 3 sets of 4
kept it conservative cause I didn’t want to hurt my lat and everything felt really awesome.
Falling totally back in love with deadlifts again and I think it’s going to be a wonderful journey this time 'round
sitting sideways one arm lat pull down SS ropey pull downs
25lbs/25lbs
x 12/ x 12
x 15/ x 15
x 15/ x 20
wide D handle lat pull down SS wider seated row cable handle lat pull down
55lbs/ 70lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
one arm DB row
37.5lbs x 12arm
47.5lbs x 12arm
incline DB curl SS hammer curl SS straight BB curl
15lbs/15lbs/30lbs
x 8/ x 8/ x 8
x 8/ x 8/ x 8
x 8/ x 8/ x 8
step mill intervals x 20 minutes
k did a lot of stretches but I can still feel shit cramping up a bit so gotta be careful for sure. Other than that, everything felt really pleasant today.
… so maybe ill add that back in
