March 4, 2017 – Week 12, Day 3

5 Minutes Percor AMT

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Seated Dumbbell Shoulder Presses
20’sx10
40’sx4
40’sx4
60’sx5
70’sx5
80’sx5
90’sx5
100’sx3/1
100’sx5

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

Seated Bent Over Dumbbell Raises
10’sx10
25’sx8
45’sx6

Seated Alternating Dumbbell Curls
25’sx10
45’sx8
65’sx11

Triceps Pushdowns (straight bar)
45x25
80x20
125x13

Neutral Grip Dumbbell Overhead Presses
20’sx10
40’sx39

Stretching

Comments: Last workout of this 12 weeks cycle. Come a long way from the start. Not where I need to be yet but considering when I started I was seriously doubting myself, I’ll take it. Lot of accessory stuff to get through this day. Not really feeling much SI issues today. AMT felt good on the lower body. Helped with blood flow and loosening up my back and hips. Heart rate up to 155bpm only. I felt relaxed. Box touches both styles felt good. No issues, felt good. Seated dumbbell shoulder presses again to finish off the cycle. Plan being to do same as last time just hitting 5lbs more. But plans don’t always work out as cleanly as they may be laid out. I noticed I was having issues with shouldering the dumbbells. Just felt too far away from me and having to muscle them up. 90lbs felt a lot slower than I would have liked on the presses. I had hoped that I would pull it together on the top set. But it didn’t happen. I really messed up the shouldering and it was tough to get the dumbbells into position. I missed the first rep and readjusted and got three before I got out of position again. Fatigue at that point. I was really displeased with myself. I figured I’d see if I could salvage the set by trying to get two more reps to get five total. I scrapped trying to shoulder the dumbbells at the same time and I found it was a lot more manageable. Only got one more rep but I figured I could do it. I knew I could do. I told myself I would rest a bit and give it true try. This whole cycle, I had been aiming to not miss lift and this was the first time. I got set and shouldered the right one first and then the left one. Felt so much better. Got the five with 100lbs with some in the tank. I was so amped after that. Just pleased with myself for getting the set of five reps. I think it is the happiest I’ve been with myself since I got back to working out. More shoulder complex work after that. Again lateral raises, light warm-ups to a heavy top set. Tried to modify the form to get it right. Slightly having the pinkies higher, slight bend in elbows and trying to have elbows above the wrists. I felt alright on the warm-ups and tried to get that to be present in the heavy set. Next was rear delts. I used the same weights as the lateral raises to warm-up. Might have been too big a jump on the heavy set at this time. It was tough. Last time it just felt like I left a bit in the tank. Biceps and triceps after that. Same weights for the curls as last time, aiming for more reps on the top set. I made a conscious effort to control the negative. Ate into some of my energy but I need it. Pushdowns after that for triceps work. High rep warm-ups pretty fatiguing at this point. Still taking big jumps and first time getting less than 15 reps on the top set. Really trying to keep the body English out of it as much as I can but it pops up as I fatigue, trying to extend the set. High rep standing presses to finish off the day. Almost got 40 reps but I was slowing down too much and the goal is no grinders. Home to stretch and rest. Time to get ready for the next cycle of training.