February 18, 2017 – Week 10, Day 3

5 Minutes Percor AMT

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Seated Dumbbell Shoulder Presses
20’sx10
20’sx10
55’sx5
65’sx5
75’sx5
85’sx5
95’sx5

Seated Dumbbell Lateral Raises
10’sx10
25’sx8
45’sx6

Seated Bent Over Dumbbell Raises
10’sx10
20’sx8
35’sx6

Seated Alternating Dumbbell Curls
25’sx10
45’sx8
65’sx10

Triceps Pushdowns (straight bar)
45x25
80x20
115x16

Neutral Grip Dumbbell Overhead Presses
20’sx10
35’sx45

Stretching

Comments: Slept in for this day again. Really needed the sleep. I thought I was done sleeping but fell back under and awoke 2.5 hours later. Some SI joint aches and tightness. I think it has a lot to do with the increase in weight on the squats as this is the most stress my upper hamstrings and hips have had to deal with this entire cycle. It’s a good soreness in the muscles. I imagine the slight irritation will calm down over the next few days. Lot of upper body exercises to get through again this workout. Gym was pretty much a ghost town today. AMT felt good on the lower body. Helped with blood flow and loosening up my back and hips. Heart rate up to 157bpm. Box touches both styles felt good. Hamstrings and hips were tight and these really felt good on those areas for warming up. Seated dumbbell shoulder presses again. Did two light warm-up sets to get ready. Plan was only a small jump in weight for the top set compared to the bigger jumps I’ve been making. Shouldering the dumbbells was pretty good this time. I could have used the mismatched set for the second to last set but I figured it was best to use the long plateloadable handles as I will need to use them if I want do anything over 95lbs. It is a good thing I did as the longer handles require an adjustment with the press. My head gets in the way so I need to press out from myself a little bit more. It was not something that I had when doing bench or incline with them. I used them for the top set as well even though there was a pair of 95lbs dumbbells to get more practice at it. Felt good for at least two more reps here so still going strong. More shoulder complex work after that. Again lateral raises. Much like curls have been, this was working to a heavy lower rep set. I wasn’t expecting that so it required some guess work to figure out what weights to do. Warm-up weights were perfect. I made big jump for the top set as I didn’t want it to be too easy like last time I did these. It definitely wasn’t too easy this time haha. Next was rear delts. I didn’t think the cable based exercise I used last time would really be the best for lower reps so I went with the supported by my knees dumbbell style. I probably could have gone heavier on the top set and I will be ready next time. The gun show followed haha. Same thing for the dumbbell curls the last time I did these but plan was to go for broke on the top set. Surprised myself getting ten. Pushdowns after that for triceps work. High rep warm-ups pretty fatiguing at this point. Still going strong with the reps on the top set so I will continue to make big jumps each time. Last thing for the day was standing strict pressing with dumbbells. Same as last time, high reps and no grinding reps. I managed a few more reps this time with more weight. Home to stretch and rest.