January 14, 2017 – Week 5, Day 3

5 Minutes Arc Trainer

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x10
95x10
135x10

Seated Dead Shoulder Presses (no back support)
45x20
75x15
100x10
125x16

Seated Dumbbell Hammer Curls
15’sx20
30’sx15
45’sx16

Triceps Pushdowns (v-bar)
40x25
60x20
85x26

Stretching

Comments: Got some quality sleep and food last night so I felt I would be ready for this session. Arc Trainer again for warm-up. Heart rate up to 162bpm this time. Calf raises were good but felt fatigue on the last five reps. As I’ve come to expect for this session, hamstrings are tight after deadlift stuff and sleeping in. Wide stance box touches were good and helped get my hamstrings to wake up and not be so tight. Squat therapy after that. Form can always improve on these but more often than not, I’m getting mostly quality reps. Regular stance box touches after that. Definitely needed to do these with how tight the hamstrings still were. Box squats followed. Sets of ten for each weight. Not quite as fatigued this time but the increased reps with the top weight were noticed haha. I was trying to keep my pace on the exercises at a brisk pace since the gym was pretty empty. Upper body stuff just like two weeks ago but more weight and more reps. Seated rack presses were good mostly. Some tenderness in the left shoulder but generally it goes away after a few light sets. High reps to a top set for as many reps as possible. No straining but trying to get closer to that point than last time I did these. Certainly tougher this time around with the increased weight and more reps beforehand. Then hammer curls. Getting better at gauging the light and medium stuff on biceps. Felt some cramping in the left biceps on the “medium” set but luckily no issues on the max rep set. Good improvement from the previous time through this. Then on to triceps. I think I was just right this time whereas last time I was too light. Got a lot more reps done compared to last time with a bit more weight. Stretched a good bit after all this. Progress is going well.