March 31, 2015 – Week 6, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x1

Super Set: Incline Facedown Barbell Front Raises/Incline Facedown Inverted Dumbbell Flyes
45x12/25’sx12
45x12/25’sx12
45x12/25’sx12

Parallel Bar Dips
bwx3
bw+45x3
bw+95x6
bw+95x6
bw+95x6

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

Incline Triceps Extensions
70x3
95x3
120x1
140x12
140x12
140x10

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

26 Minutes of Stretching

Comments: With everything happening this past weekend, I knew I was bit exhausted mentally. Physically too considering having to move all weights and equipment in to my garage. The short of it was I wasn’t feeling my best. As last time, doubles until infinity but with more weight. With how the first two work sets went, I wasn’t expecting to do much more than that haha. But I just kept on going and pressing out the weights. My legs felt anchored to the ground but my base felt pretty solid and I was able to use my triceps and upper back to lockout the weight. Quite a few ups and downs on the sets as some sets felt like the last while others felt almost comfortable. The face down on an incline bench superset returned with a vengeance. Hard to tell if it’s tears or sweat by the third set. Dips were not so easy this time, I felt strong but the weight was rocking me and got me off balance a few times. Pull aparts are better but I may stick with this tension a bit more. Tried to do three sets with more weight than my top set last week on incline triceps. Almost did it but no more left in the tank by the end. Scapular retractions felt good, I think I’ll increase the tension next time. Stretched to end the day.