5 Minutes Percor AMT
Sumo Box Touches (12” Box)
Regular Box Touches (12” Box)
Seated Dumbbell Shoulder Presses
Seated Dumbbell Lateral Raises
Rear Delt Cable Crossovers
Seated Alternating Dumbbell Curls
Triceps Pushdowns (straight bar)
Neutral Grip Dumbbell Overhead Presses
Slept in for this day again. Really needed the sleep. Wanted to be
rested to ensure I hit the numbers I wanted today. Some aches in the SI
joint area but not as bad as it had been the previous two weeks. Lot of
upper body exercises to get through. Used the AMT again for warm-up.
Heart rate up to 154bpm. Box touches both styles felt good but my
hamstrings were quite tight. Seated dumbbell shoulder presses again. Did
two light warm-up sets with more reps than last time I did these. I
misread my sheet and thought I was doing just four work sets so I did an
accumulating set. I realized after that it was five work sets so I
guess I did an extra set. Left shoulder feels touchy still. Felt slower
on the heavier weights compared to last time but still felt good for
more reps. Every time I come to a top set, I’m telling myself that just
one rep at this weight is progress as it is more weight than last time.
Helps me with getting the confidence back and I end up crushing the
weight. Biffed shouldering the dumbbell on the left side for the top set
and I had been worried that this would kill the set. Thankfully, I was
strong enough that even this error didn’t prevent me from hitting the
goal reps. I felt like I was good for at least two more. More shoulder
complex work after that. Haven’t done seated laterals in several weeks. I
figured I could hit a certain weight for the reps. Sometimes these can
irritate the one shoulder. Good focus on the shoulders and trying to
keep the traps from taking over the movement. Went well and I probably
could have used more weight. Next was rear delts. There isn’t really a
good machine for them and the other option was to do them with my chest
supported on my knees. ROM on that isn’t the best though with how long
my arms are. I decided to try using the cable crossover station. I
definitely started light and I made a big jump for the top set. Again,
probably could have done more but didn’t want to overdo it with the
shoulder and find a starting point. Didn’t want any failures on these
today. Bis and tris after the shoulder work. Biceps were different with a
focus on heavier weight. I went for what I figured I could hit.
Surprisingly, this felt like I had another two reps there or so. It’s a
fairly big jump on these so I have an idea where I can go from here.
Don’t want to overdo on these either. Triceps after that were good.
Getting above 100lbs for high reps is a good sign. Last thing for the
day was standing strict pressing with dumbbells. Holding them in the
same position as I would a log. Goal here to go to the point where I
would start to strain and shut it down there. Ended up with quite the
shoulder pump and a lot of reps haha. Home to stretch and relax. I feel
like I’m just now on track to add some serious work.