October 20, 2015 – Week 2, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
250x1
250x4
250x2

Barbell Z-Presses
135x1
135x1
185x3
200x3
215x3

Incline Dumbbell Bench Presses w/LB
75’sx5
75’sx5
75’sx8

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Triceps Extensions/Incline Dumbbell Hammer Curls
95x12/45’sx8
95x12/45’sx8
95x23/45’sx18

Push-ups (Juarez Valley 12)
BW in 2 minutes and 30.31 seconds

31 Minutes of Stretching

Comments: Knee is starting to feel better. My lower back kind of seized up on me Sunday as soon as I finished stretching. Finally calmed down during the night. Hamstring also sore and twitchy messes. Time to do it all over again. Barbell pressing for the start. Can’t begin to tell you how nervous I was about these as I feel I’m really hit or miss when it comes to the overhead press. Lots of power off the shoulders and grinding lockout. If I mess up, it can kill the rest of the reps and sets. Wasn’t expecting to be this heavy again but I guess I need to toughen up haha. Knee didn’t start to talk to me until I got up to 195lbs. Working sets went well. Really amped for the set of four. I felt I had another rep in me. Moved on to z presses after that and it was triples and then aim for AMAP with the last set. Didn’t really need any warm-ups. I thought I could push for a fourth but not happening today. Incline dumbbell with band again with a bit more weight. I didn’t think this would be such a substantial increase but it was. I only had one workout partner so I did have to wait for both bells before I started. It was rough. Band pull aparts followed and I felt them in my upper back more than usual. Pretty easy compared to last week. Not much of an arm pump for the superset this time. Increased the weight and almost matched the reps on both. I was having issues balancing the bar for the triceps and the I was feeling stuff in my biceps on the curls. The bunch of pushups was after that. Goal was to get under 2 minutes and 50 seconds. I felt more fatigued this time and I wasn’t feeling like I was moving very fast. I had to take more breaks near the end. I managed to get well under the goal time. Felt good to stretch and go home for food.