May 3, 2016 – Week 6, Day 1

Dynamic Warm-ups

Super Set: Dumbbell Lateral Raises (5 seconds negatives)/12” Log Push Presses
90x5
90x5
125x3
125x3
155x3
155x3
185x1
215x1
20’sx6:245x7/2/1
20’sx6:245x1/2/1
20’sx6:245x2/1/1

Super Set: Incline Dumbbell Flyes/Push-ups
30’sx15/bwx31
30’sx15/bwx21
30’sx15/bwx14

Incline Dumbbell Bench Presses
60’sx1
80’sx1
100’sx2
80’sx10
80’sx8
80’sx6
80’sx5

EZ Curl Bar Curls (21’s)
85x7-7-7
85x7-7-7
85x7-7-7

Occlusion Hammer Curls
15’sx20
15’sx20
15’sx20
15’sx20

Iso Prone Abs
bwx30 seconds
bwx30 seconds
bwx30 seconds

26 Minutes of Stretching

Comments: This workout kicked my butt and I know it is just the beginning. I almost threw up in my mouth upon seeing the workouts for this week. Lots of work ahead. Right shoulder and side of my neck still being a pain. Misplaced my camera so no videos for this one. On the first item of the day was 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. I was a bit confused on the reps and sets for log so I did what I could. I was expecting the laterals too be tougher but they felt light and I wasn’t fighting the weight on the negatives at all. Log crushed me. I was trying to get 10,8,6 for the sets. Eight is my best with this weight fresh so it was a tall order. I ended up rest pausing to get 10 on the first set. That first set drained me as only got four reps total on the next two sets. And it was just starting. Another super set after that for the pectorals and upper body stuff. The flyes were a good stretch but very tough for the reps needed. I felt pathetic doing the push-ups to failure after the flyes and it was struggle. Of course incline dumbbell pressing was next. I was supposed to use a heavier weight but I was whipped by this point and I weight I could get +10 reps on was stopping me at two today. Soaked with sweat and just wrecked. Then on to a lot of biceps stuff. EZ Curl Bar 21’s are something I haven’t done since I first started lifting in middle school. Maybe high school. I’m fairly certain I used the same weight back then too but it was all out and I did just one set. I forgot the order so I did bottom half, full, top half as that way makes it the toughest for me as I get quite a bit of a stretch relax with my arms. I was near death on that last one. A new one for me was the occlusion style hammer curls. Light tourniquet around the deltoids/upper arms and doing a lot of reps with short rest. I tried using my wrist wraps but I couldn’t do it myself and I think they are too small. Luckily, I had bands in my bag and I applied them to my upper body as best as I could. Finished up the workout with static ab holds. Been a while since I did these. Not bad. Home to stretch and eat. Icy Hot and ibuprofen for my neck and shoulder.