October 23, 2015 – Week 2, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
165x1
205x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x6
235x6
235x10

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
20'sx7/7/7
20'sx7/7/7
20'sx7/7/7
20'sx7/7/7

Straight Arm Pulldowns
120x12
120x12
120x12

EZ Curl Bar French Presses
60x10
60x10
60x10
60x10
60x10
60x10
60x10
60x10
60x10
60x10

28 Minutes of Stretching

Comments: I can’t say I’m not disappointed my body isn’t sore from the workouts this week. My legs barely feel a thing from the last workout. I know that I shouldn’t be disappointed because soreness doesn’t mean improvement. The fact I was sore from the workload last week and now I’m not should be what I’m excited about as it means I’m recovering and adapting to the workload. Knee continues to improve (don’t have to walk down steps backwards haha) but elbows are starting to ache. Push presses for lots of singles with short rests again, just with more weight. I was able to attack the unrack with a bit more zeal this week with my knee feeling loads better. It did take a set or two at the working weight to feel like was taking the weight seriously. Definitely not as easy as last week but sets were very consistent. I did tamper with my stance to determine which one allowed for more lower body drive, which felt better on my knee and which one led to greater stability. Incline work followed. Same as deal as last week, just more weight. I knew what to expect. I’m really not sure why the last set feels better, maybe it is because I ask for a spotter so I can go for broke and I’ve taken the limiters off or something. Maybe having an audience makes me want to succeed and impress. Who knows haha. My right side was definitely lagging and I stopped after eleven reps as I knew if I tried for another, it would have been the ugliest rep I'd ever done or attempted. Giant set with the dumbbell raises. Weight increased and reps decreased drastically. I knew this time would be smooth sailing. Only issue was with the lateral raises in that my achy elbows were stressed and my right biceps is acting all stupid. Straight arm pulldowns next. Better than last time, though my abs cramped up pretty hard on the first set. Can still improve from here. By this point, my elbows, shoulders and wrists were all achy. Still had a century of triceps to go. Weight is light and very little fatigue felt through it all. I was glad when it was all done so I could rest. Three recovery burritos to end the night.