Saturday, February 11, 2017

February 11, 2017 – Week 9, Day 3

5 Minutes Percor AMT

Sumo Box Touches (12” Box)

Regular Box Touches (12” Box)

Seated Overhead Smith Machine Presses
14x5 (empty)

Seated Dumbbell Hammer Curls

Triceps Pushdowns (v-bar)

Barbell Overhead Presses


Comments: Needed the sleep today. About 97% certain I have a cold. It has been awhile since I’ve been sick. Not a lot of exercises for this session so should be able to get some more rest today as well and get some quality sleep tonight. SI joint stuff felt stiff when I woke up but not so bad once I was up and moving. Used the AMT again for warm-up. Heart rate up to 160bpm. Hamstrings were a little tight on the box touches. Wide stance no issues but I felt some twinge in my left oblique on the regular stance. Not sure what that was all about. Kind of a new exercise for me with the Smith Machine overhead pressing. In the past, I would write this one off. But if they are good enough for Savickas… I started with just the empty bar (machine is counterbalanced so it is only 14lbs) to make sure it felt fine and to make sure I had the bench in the right spot. Left shoulder pipes up when it is like and then quiets down as I do more work. Any addition in weight was a huge change. I went up by 10kgs per set. I can honestly say these were the hardest shoulder presses I’ve done. I felt like I may be out of my mind going for another jump in weight after how tough the last set was. Each rep on the last set felt like a max single haha. I can see why Savickas likes this exercise. After that, on to the usual biceps and triceps exercises. Hammer curls followed the same rep scheme as alternating curls from last week. I knew I was good for more weight that I had done last week so I went for a weight I knew had to happen. Had a little hiccup on the fifth rep but got the goal of six. Warm-ups were perfect this time. Triceps after that with pushdowns with the v-bar attachment. I’ve been finding I can get quite a few more reps over the previous week’s weight with this attachment versus the straight bar. But I didn’t want to get a big head about it so I try to keep calm and humble. Got over twenty reps so still going strong. Similar to last week, last thing for the day was standing strict pressing. This time with a barbell instead of dumbbells. Muscle clean to the shoulders and press away to get a good shoulder pump. Not used to the clean to the shoulders as I forgot to breath and got a little light headed after first nine or so reps. Cold doesn’t help that haha. Stopped when I felt a noticeable slowdown in bar speed as there was to be no grinding here. Home to stretch. ¾ of the way through this cycle and things are still going good. Other than this cold. Hopefully soup, meatloaf and sleep will cure what ails me.

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