October 13, 2015 – Week 1, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
160x1
185x1
205x5
225x5
245x5 PR+10lbs

Barbell Z-Presses
45x5
95x3
135x2
165x5
185x5
210x4

Incline Dumbbell Bench Presses w/LB
65’sx5
65’sx5
65’sx14

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Triceps Extensions/Incline Dumbbell Hammer Curls
85x12/40’sx8
85x12/40’sx8
85x25/40’sx18

Push-ups (Juarez Valley 12)
BW in 3 minutes and 3.80 seconds

31 Minutes of Stretching

Comments: Work ended up being way more hectic than expected. Guess I should have been prepared for it after the three day weekend. It had me worried that I wouldn’t be able to put my best foot forward for this new cycle. Right knee is still tender in some movements and ranges of motion. Thought it would be all better by now with the rest. Weight is up like 10lbs but that is probably food and water (and not being on edge haha). Went to train at Max Fitness. First on the agenda was strict pressing. I figured I would be stronger than I was from my first cycle despite little strict pressing. Form was a little off (so of it was hesitation with putting too much pressure on the knee) but the weight was flying up. I was visibly shaking in anticipation for each work set. Last set was very tough and I struggled mightily for the last two reps. It felt off balance and I tried adjusting my grip mid set. Turns out I had misloaded one side by 10lbs so that would explain the trouble locking out with my right side. The success with the strict pressing got me in a less stressed and more pleasant mood. Moved on to z presses after that. Haven’t really tried to max with a barbell before other than when I first started out. I felt good on the first two sets but got greedy on the last one. I definitely went to the max here haha. Next was a new one for me; incline dumbbell bench with a band. Band was around my back like I’ve done in the past for push-ups. Only thing I couldn’t figure out was how to get the dumbbells from the floor to my shoulders while holding the bands. Luckily, training partners were available and I had them hand the bells to me. I didn’t do a light set as I figured the weight was light enough and my learning curve would be the first set. I got used to the tension after that first set and made the second set look like a warm-up set. Right side lagging once I got into the max rep set though. Back to the familiar band pull aparts after that. Tougher than in the past but that is to be expected after the break and coming back with all these reps. The reps continued. Next was a superset of decline triceps and incline biceps. No issue with the triceps but definitely lingering tightness in the biceps. Arm pump was very real, especially after the max rep set. Then a bunch of push-ups (78 in total) to end the session. Not sure how to describe the feeling but the best I can say is that my upper torso felt “bloated” by the end. Knee didn’t like it when I tried to get up from a set of push-ups too quick. Put in a lot of work, stretched and went home for food.