March 17, 2015 – Week 4, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
240x1
240x1

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
15'sx12/12/12
15'sx12/12/12

Parallel Bar Dips
bwx6
bwx6

Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12

Incline Triceps Extensions
80x12
80x12
80x12

Band Scapular Retractions
SBx12
SBx12
SBx12

26 Minutes of Stretching

Comments: Return of the deload week and with how I was feeling, I definitely needed it. Almost all of my joints in my upper body were stiff and achy as well as my hips and knees. Keeping an eye on the tight muscles and bruises in my biceps. Just trying to lift in a non-excited state with no support equipment. Actually going pretty heavy on log for the deload, work weight from last week but just for singles. First set was harder than the last two. I tried my best to keep moving on through the exercises so that they kind of bled into each other. Dumbbell stuff after that was easy, some fatigue in my deltoids by the second set. Dips felt awful on my shoulders but I moved easy with just body weight. Easy band pull aparts after that. Elbows ached doing triceps extensions on an incline. Finished up with easy band scapular work. Stretched and got three recovery burritos.