February 24, 2015 – Week 1, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x1
225x5
225x5
225x5
225x5
225x5

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
20'sx15/15/15
20'sx15/15/15
20'sx15/15/15

Parallel Bar Dips
bwx3
bw+35x3
bw+75x6
bw+75x6
bw+75x6

Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12

Incline Triceps Extensions
100x15
100x15
100x13
100x8
100x6

Band Scapular Retractions
SB+LB+MMBx12
SB+LB+MMBx12
SB+LB+MMBx12

33 Minutes of Stretching

Comments: Start of a new cycle. Last week was hectic; this week looks more the same. Just have to keep positive and stay focused. Log felt good but I knew that wouldn’t last once fatigue hit. Short rests for sets of five is just evil. Stopped after five sets as my legs were gone and my arms were struggling. Dumbbell giant set after that for lots of reps. It burns. My arms were just useless trying to get the dip belt on and was all kinds of wobbly trying to stay balanced with the fatigue in my shoulders and triceps. Still felt strong despite that. I brought the band tension down for pull a-parts with how tight and sore my shoulders were. Hopefully I can up the tension once I get used to all these reps. Triceps extensions on an incline did not go well. I managed my goal reps for the first two sets but it was downhill from there. Just wasn’t recovering between sets well enough and my ability to grind had vanished. Increased tension for band scapular retractions. Really felt them in my upper back. Upper body was just a twitchy mess after this and I needed a lot of stretching and meatloaf afterwards.