May 14, 2016 – Week 7, Day 3

Dynamic Warm-ups

Super Set: Face Down Rear Delt Swings /Head Supported Bent Over Lateral Raises (1 second holds)
60’sx30/15’sx15
60’sx30/15’sx15
60’sx30/15’sx15

Crucifix Holds
25’sx45 seconds
20’sx45 seconds
15’sx45 seconds

Lying Dumbbell Front Raises (3 second negatives)
25’sx10
25’sx10
25’sx10
25’sx10

Dumbbell Pause Bench Presses (1 second pauses)
70’sx3
90’sx3
110’sx8
110’sx8
110’sx6

EZ Curl Bar Triceps Extensions (5 second negatives)
90x13
90x11
90x10
90x8

Rope Triceps Pushdowns (400 total reps, 10 seconds rest)
80x82
80x36
80x37
80x33
80x27
80x28
80x33
80x25
80x26
80x24
80x24
80x25

32 Minutes of Stretching

Comments: I’ve been frustrated this week. Feeling anger as others improve and I feel like I’m struggling to stay in place. It’s not rational and I hate when I’m thinking like that. One positive is that I’m not feeling DOMS from these past two workouts so perhaps I’m adapting in some sense. I kind of wanted to sleep in later but I had to be up to let the contractor in. Lower back still a tight ball of hurt. I had ibuprofen in the morning and at night and Icy Hot after I got home from work. Also using the lumbar massage pillow too. Used it twice yesterday and twice before I went to the gym. Also doing stretches and poses to alleviate it too. It won’t be much of hindrance for this workout but my concern is deadlifts for tomorrow. Hopefully things improve. Lots of assistance and high rep stuff with dumbbells so right into it. I felt like I was getting tired quick on the dumbbell swings. Lactic acid definitely present by the end of that last set. Thankfully the bent over laterals were with a head support as this might have been a touch painful without one. Again, slight rest pausing on the lateral raises on the last two sets to finish. Crucifix holds after that. Same weight as last week but increased hold times to 45 seconds. My upper body was definitely tensing like crazy to make sure I hit the time goal. My right forearm and wrist are still slightly cramped. None of these sets were easy. On to lying dumbbell front raises. Increase in weight but big decrease in reps. Still short rests but much better this time. Only had to do the rest pause for the last two sets. I did feel these in my lower back but only a mild annoyance for the first rep or so. Pause dumbbell benching next. I was worried with these not because it would be hard to press but because I’d have to bend over to get the dumbbells from the rack and I’d have to pick them up to get them to my lap to get into position. Perhaps I could have asked someone to help but I’m stubborn and I needed to feel it, to deal with my stupidity from the last workout. The presses felt good but I lost steam on the last one. Right side lags as per usual. Triceps with long negatives after that. I guess it was too easy last time as the reps were drastically increased. Still feeling good but gets tiring. Then on to the 400 reps of rope triceps. I ended up getting the reps in the same number of sets as last time but I got more on the first set than last time but I fatigued faster. Maybe the increased reps on the extensions had something to do with it. I did some more stuff to try and loosen up my back after I stretched. Home for more lower back massaging and Icy Hot.