December 4, 2015 – Week 8, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
225x1
225x1
225x1
225x1

Close Grip Barbell Incline Bench Presses
50x5
50x5
100x3
100x3
150x1
150x1
200x5
200x5

Super Set: Plate Around-the-Worlds/Cybex Dual Axis Rear Delts
35x12/12/12—90x15
35x12/12/12—90x15

Straight Arm Pulldowns
90x15
90x15

Overhead Rope Extensions
70x12
70x12

33 Minutes of Stretching

Comments: Need to catch up on sleep. Been trying to keep food intake high. Feeling uncomfortably full most of the time haha. Right hip felt tight and left shoulder the same. Knees kind of achy as well. The j-hooks someone else at the gym had ordered arrived the day before so I got to try them out and they may not be a perfect fit but it will do. Push pressing to start things off. Trying to stay low key, calm and controlled each set. First set the weight felt pretty darn heavy in my hands and on my shoulders. I tried to keep the weight more on my body the following sets and it felt much better. Not going full bore on these to lock them out. Incline bench was ok, left shoulder was making things feel weird. Calm and controlled for these sets while keeping good form. Then on to the plate and machine superset. Weight down for the plate but stayed the same for the rear delt stuff. The smaller diameter plate as well as the weight made it feel like a toy at first. Good power on the rear delt stuff. Shoulders definitely getting fatigued by the end. Straight arm stuff went well. Able to keep a better arm position on these with the lighter weight. Triceps with the rope felt ridiculously easy with the decrease in weight. Might also be the reduced workload beforehand too. Good bit of stretching and then home to eat and sleep.