April 7, 2015 – Week 7, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
260x1
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x1

Super Set: Incline Facedown Barbell Front Raises/Incline Facedown Inverted Dumbbell Flyes
45x14/25’sx14
45x14/25’sx14
45x14/25’sx14

Parallel Bar Dips
bwx3
bw+35x3
bw+70x3
bw+105x6
bw+105x6
bw+105x6

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

Incline Triceps Extensions
95x3
125x3
145x11
145x9
145x8

Band Scapular Retractions
SB+AB+MMBx12
SB+AB+MMBx12
SB+AB+MMBx12

31 Minutes of Stretching

Comments: I knew I’d probably be a bit beat taking one less day rest from the last workout of the previous week. I thought maybe I was wrong when the last warm-up up really quick. Right shoulder was tight and right knee was sore from the bobble on farmer’s walk Sunday. I got in some good reps but I knew my sets were numbered. Missed the last rep at the midpoint. More reps on the facedown superset. The first set was almost manageable so it hurt even more when it went back to being painfully tough the other two sets. Neck was tight the rest of the workout. Dips are still shaky but strong. Weight pendulum makes it hard to stay stable and push fast. Still felt better than last week though. Probably should have gone up in tension on pull-aparts. Energy was definitely low on the triceps extensions but I still left some reps in the tank on each set. Increased tension for scapular retractions and it felt similar to last week. Just a bit odd pulling against three bands. Stretched (especially hamstrings) to end the day.