March 4, 2015 – Week 2, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x5
235x5
235x5
235x2

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx10/10/10
25'sx10/10/10
25'sx10/10/10

Parallel Bar Dips
bwx3
bw+45x3
bw+80x6
bw+80x6
bw+80x6

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Incline Triceps Extensions
105x11
105x9
105x8
105x7
105x6

Band Scapular Retractions
SB+ABx12
SB+ABx12
SB+ABx12

28 Minutes of Stretching

Comments: Didn’t lift until Wednesday night due to the weather Tuesday. Maybe I needed another day of rest/time to steel my resolve. Log felt good during warm-ups. Legs just seemed to leave me earlier than last time. I didn’t feel like set three was my limit so I tried a fourth but only got a double. Dumbbell giant set after that. Increased weight, decreased reps. Felt good, not as bad of a burn by the end of the sets. Shoulders and triceps starting to get used to this work as I didn’t have as much of an issue with dips this week. Not to say I’m not still dealing with balance and fatigue stuff on these sets haha. I brought the band tension back up to what I was doing at the end of last cycle. I will be at this tension for some time I think. Triceps extensions on an incline went better with the adjustments this week. Only set that gave me any issues was the first with some slight discomfort in my elbows and wrists but that was most likely just getting used to it as this was not an issue on the other sets. Increased tension for band scapular retractions again. Still going well here and I’m still surprised how much I feel these in my back, especially by the third set. Nowhere near as an exhausted mess by the end like last week so I guess something is improving.