January 21, 2017 – Week 6, Day 3

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x15
95x5
135x5
185x3

Seated Dumbbell Shoulder Presses
20’sx8
20’sx8
40’sx8
50’sx8
60’sx8
70’sx8
80’sx8

Seated Alternating Dumbbell Curls
15’sx20
30’sx15
50’sx14

Triceps Pushdowns (straight bar)
40x25
65x20
95x21

Stretching

Comments: Pretty much the only day I can really sleep in. I usually feel quite stiff but I know I need to get quality sleep to make sure I’m recovering between workouts. Much like last week, SI joint issues. Each week, more weight and stress being added to lower body stuff and as long as it goes away and is minimal, that is fine. Especially considering the jump from 91.5lbs to 225lbs this week. Used the AMT again for warm-up. I think that will be my go to one with the ARC trainer and elliptical after that in the hierarchy of preferred warm-up cardio equipment at the Y. Heart rate only got up to 143bpm. Not that I’m complaining but it probably a better range then what I’ve been hitting for a light warm-up. Calf raises were pretty easy again. Fatigue not being felt until the last three or so reps. I was looking forward to both styles of box touches as I hoped they would alleviate some of the tension in my left side. They did but not as much as I was hoping haha. Left calf not as tight as past two sessions on wide stance so that is good. Left hip was feeling so tightens on the regular style. On squat therapy went well. No aches in the knees. I felt I was able to keep these much like last time with tight arch and upright posture. Then on to box squats. Had to use the half rack thing again as the other good one was in use. Some fatigue in the legs but not really noticeable after the first few reps with the bar. Unrack with the top set wasn’t the best as it isn’t the best setup so the weight didn’t feel the best on my upper back and shoulders. But the weight felt fine on the lower body and moved well. One more rep added to the top set. Seated dumbbell shoulder presses again. I did two lighter warm-up sets to make sure my form was good and shoulders were good and warm. I didn’t want to have anything feel off like last time I dived right into these. I had been debating going for just a small jump to a larger jump. I went with the larger jump. Had some issues with the clean to the shoulders on the first two working sets but I managed to get it mostly sorted out after that. Got good and focused for the top set. Actually moved better than 10lbs less did last time I did these. Bis and tris after the shoulder work. Getting better at the warming up sets for biceps. Still with the lighter stuff, the reps get me feeling fatigue pretty quick. Fatigue seemed to disappear on the top set. Felt better than last time I did these and managed to increase by a rep over last time with this increased weight. I knew what I was doing with triceps. I had to not go full force on the light set to warm-up as doing so might get the cable off the track. I wasn’t expecting to get that many reps on the top set considering the jump and how many I got last time haha. Good pump in my arms after those two exercises. Home to stretch and recover. Reached the halfway point, no turning back now.