May 10, 2016 – Week 7, Day 1

Dynamic Warm-ups

Super Set: Dumbbell Lateral Raises (5 seconds negatives)/12” Log Push Presses
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x1
230x1
20’sx10:255x1/2/1
20’sx10:255x1/1/1
20’sx10:255x1/0
20’sx10:255x0

Super Set: Incline Dumbbell Flyes/Push-ups
35’sx10/bwx35
35’sx10/bwx16
35’sx10/bwx11

Incline Dumbbell Bench Presses
65’sx3
85’sx10
85’sx5
85’sx4
85’sx4

EZ Curl Bar Curls (21’s)
90x7-7-7
90x7-7-7
90x7-7-7

Dumbbell Hammer Curls w/ Fat Gripz Extremes
20’sx20
20’sx20
20’sx20
20’sx20

Iso Prone Abs
bwx30 seconds
bwx30 seconds
bwx30 seconds

32 Minutes of Stretching

Comments: Last week was rough. This one looks to be much the same. Fatigue makes cowards of us all. This will be hard but hopefully I should adapt to this training. Maybe I’m just telling myself these things to keep going or deluding myself. Got bruises behind my knees from the duck walk on Sunday from the plates hitting my legs. By the end of the workouts, I’m beat. Anyways, on to this workout. Same thing this time with the super set of dumbbell lateral raises with accentuated negatives and log push presses. I didn’t add the laterals until I got to the work weight for log. Abs, triceps and legs were sore and it showed on the log press. Dumbbell wasn’t tough but it definitely didn’t help the log work. Thing is, the last warm-up flew up so I thought I’d have a good session. The goal with log had been 6,5,3,max. That didn’t come close to happening. Ended up just rest pausing until I couldn’t get lift. Triceps had nothing in them. Probably still fatigued from Saturday. I felt like stopping after I got just a single on my first attempt but I kept plowing through. The next super set incline flyes and push-ups. Weight increased for flyes but reps dropped. These felt better this week (they gave me major DOMS last time) but again my triceps held me back on the second half. I beat my best on the first set but it dramatically dropped off on the following sets. This also popped up in the incline work. The dumbbells at this weight are mismatched so I tried switching sides (on is a plate one with a thicker handle and the other is a hex one with a longer thin handle) but not much difference. Weight is weight sometimes. I hit the goal on the first one but failed to get close on the following sets (plan was 10,8,6,max). My right triceps just died during the set as I felt I had power off my shoulders. Even felt like my upper back muscles were resisting me as well. Definitely having me concerned about going forward. Biceps work thankfully wasn’t hampered by my current fatigue and funk. EZ curl 21’s again with a little more weight. These felt better (until the last set) this time. Struggled to get the last third of the last set done. No occlusion training this week, just regular hammer curls with the Fat Gripz Extremes for short rests and high reps. No hard on my arms but it did start to fatigue my grip a little (3” thick handles tend to do that). Abs followed that and finished up the day. I will say two positives were I didn’t need ibuprofen or Icy Hot after this workout like last week and my arms and chest were looking and feeling big and strong. Home to stretch and eat a over a gallon of food (I measured it).