K another amazing day today
Military press
65lbs x 3 (warm up)
75lbs x 8
75lbs x 8
75lbs x 10
65lbs x 2 sets of 8
paused close grip bench press
110lbs x 5
115lbs x 2 sets of 3
120lbs x 2
105lbs x 2 sets of 3
tempo bench press (super slow descent)
105lbs x 6
115lbs x 2 sets of 3
125lbs x 3
130lbs x 2
120lbs x 2 sets of 2
then a bunch of lateral raise variation super sets
straight arm DB lateral raise w/pause at top and slow neg. SS pinkies up DB lateral raises
5lbs/7.5lbs
x 15/ x 15
x 15/ x 15
x 15/ x 15
straight one arm DB lateral raise w/pause at top and slow neg. SS pinkies up one arm DB lateral raise
5lbs/7.5lbs
x 10arm/ x 10arm
x 10arm/ x 10arm
x 10arm/ x 10arm
seated DB lateral raises SS pinkies up DB lateral raises
5lbs/5lbs
x 12/ x 12
x 12/ x 12
x 12/ x 12
norest
seated rear delt DB fly palms facing each other SS seated rear delt DB fly palms facing inwards SS seated rear delt DB fly w/pause at top & palms facing each other
22.5lbs/5lbs/5lbs
x 10/ x 15/ x 15
x 10/ x 15/ x 15
x 10/ x 15/ x 15
norest
one arm cable rear delt fly w/pause SS face pulls w/pause *changed pin heights sometimes
5lbs/25lbs
x 15arm/ x 20
x 15arm/ x 20
x 15*arm/ x 20
norest
ropey tri ext.
25lbs
x 10paused
x 10paused
20lbs
x 12
cable straight bar underhand front raises SS cable upright row
15lbs/20lbs
x 12/ x 12
x 12/ x 12
x 15/ x 15
norest
done
oh man had such an awesome family day yesterday (Canadian thing, Lol)
Went hiking with Lil’ G at Elk Island and then went out for dinner then watched Simpsons. Just soaked up each other’s company.
REally needed it cause on Sunday night when he came home from Daddy weekend he was really upset cause daddy was being meaner than normal.
Which is actually quite scary to hear because his father is already very mean so being meaner than that is baddd news.
He said daddy kept yelling at him and swearing at him for no reason etc.
“Jesus fucking Christ Gabriel” blah blah
and my kid is super sensitive, and especially when he’s actually doing nothing to get sworn at is very upsetting
So of course I feel enormous amounts of guilt induced anxiety, well because I “chose” his father. I mean if I got knocked up by any other person 10 yrs ago Gabe wouldn’t be gabe, but I always get asked things like “why is daddy the worst person in the world” “why is daddy so awful” “what on earth did you ever see in daddy”
I DONT KNOW
I cant regret it, because you’re perfect, but it makes me feel so bad inside to hear stuff like that
SO NE WAY
I set out on a mission to appease my guilt by rocking out family day. Worked
Unhealthy, but it worked
KBYE