February 4, 2017 – Week 8, 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
40’sx6
50’sx6
60’sx6
70’sx6
80’sx6
90’sx6

Seated Dumbbell Lateral Raises
10’sx10
20’sx10
30’sx10

Rear Delt Cable Crossovers
15x10
30x10
55x10

Seated Alternating Dumbbell Curls
25’sx10
45’sx8
65’sx6

Triceps Pushdowns (straight bar)
45x25
75x20
105x18

Neutral Grip Dumbbell Overhead Presses
15’sx10
30’sx42

Stretching

Comments: 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.