5 Minutes Precor AMT
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx10/10
Superset: Band Rows/ Modified Angle
Push-ups
MMBx20/BWx15
MMBx20/BWx15
MMBx20/BWx15
MMBx20/BWx15
Biceps Stretches
20 Seconds
20 Seconds
Wide Grip Pulldowns
80x10
110x10
140x10
170x10
Wide Grip Pulldowns
80x10
110x10
140x10
170x10
200x10
Axle Clean and Jerks
80x1
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
80x1
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
Cybex Eagle NX Rows
100x10
160x10
220x25
Precor Pec Flyes
105x10
145x10
100x10
160x10
220x25
Precor Pec Flyes
105x10
145x10
185x30
One Arm Dumbbell Rows (supported)
One Arm Dumbbell Rows (supported)
50x10/10
80x8/8
110x8/8
Push-ups (1 second pauses)
BWx10
BWx26
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Still dealing with the cold. Hard to tell what I’m feeling with the Dayquil, Nyquil, Aleve and Flonase being administered. But I feel that if I did something to irritate things, I would’ve noticed. Just no walking right now until I lick this thing. Work was let out early due to weather. They didn’t want another nightmare gridlock like last time it snowed in the late morning. Unexpected so this gave me a chance to get my workout in early and hopefully get everything done at a reasonable hour to sleep and recover. AMT to warm-up. I knew this was going to be up there as breathing isn’t that easy right now. 159bpm highest reading at the very end. My right shoulder has been feeling less funky lately and I’m not sure if it has been the break or if there was another culprit that has yet to be identified from training I was doing. Perhaps it is biceps tendonitis? Calf work was easy and box touches both styles felt alright. I was breathing a little hard still from the short cardio warm-up. Bird dogs were ok. Still a work in progress. Band rows and modified push-ups were supersetted and for two sets. Right pec felt sore. Not sure why but I think it might be bracing while I do the standing arm-over-arm stuff. Biceps stretch felt good. Chest and shoulders needed it after Saturday. Since things are gearing toward contest prep now, workout got changed up a little. First up being pulldowns with a wide grip. 10lbs added to each set again. This stated the same. Short rests with only a longer rest on the last set as I tracked down the add-on weights to the stack. Felt strong despite the fatigue I was feeling in my arms. Next was a bit change; axle clean and jerks. Initially medley press work but since the second implement is 40lbs more than the heaviest weight I’ve clean and jerked in competition, just doing the one I have a chance at hitting, assuming I even make it to Day 3. While I’d like to train the medley and it’s parts, it is beyond my abilities right now and there is more risk for injury if I try a bunch of things. It was going to be a bit more involved but now just singles, taking 20lbs jumps with contest technique. As there is pressing at the end of this week that is to be heavy, limit was set for 240lbs to stop. I had no idea how this would go or feel so that weight was set in case I felt good. 80lbs might have been where I called it if things didn’t feel right. Actually felt pretty good. I made sure to treat each lift the same, rather than just throwing it up like I’ve done in the past on axle as warming up. Getting myself to ingrain the technique for a heavy lift, which the 330lbs axle would be, come show time. At least I know I can deadlift 240lbs now safely. Then it was upstairs for the machines. The machine rows and pec flyes had their order reversed so that was new. I wasn’t expecting much on the rows with the arm-over-arm stuff. 20lbs added for the rep set and I managed to beat last time by 1 one. I guess my back strength is building with my confidence. I felt fatigued on pec flyes but still managed to get 30 reps with 10lbs more. Lots or reps. It was then back downstairs for the last pairing. One arm rows and paused push-ups also had order reversed. I assumed the reps were the same with the one arm rows and did ten by mistake the first set. Definitely felt I had to brace harder on the next two sets. I was also not taking as long of rests as usual on this as it had felt easy last time. Paused push-ups was a little different this time in that one set to warm-up and then rep them out on the second set. I feel like if I had not had to do the warm-up set with how my upper body was feeling, I could’ve done more reps than what I got. I still look like I have more reps on camera by the end by I was at my limit with keeping good form. Planks to end the session. My upper body was having a harder time bracing on the regular style than my abs were from the reps and work today. Side style was harder than the last two sessions but I think that is more to do with the increase in weight on the dumbbell one arm rows. Home to shovel a little snow and then stretch and recover.
Comments: Still dealing with the cold. Hard to tell what I’m feeling with the Dayquil, Nyquil, Aleve and Flonase being administered. But I feel that if I did something to irritate things, I would’ve noticed. Just no walking right now until I lick this thing. Work was let out early due to weather. They didn’t want another nightmare gridlock like last time it snowed in the late morning. Unexpected so this gave me a chance to get my workout in early and hopefully get everything done at a reasonable hour to sleep and recover. AMT to warm-up. I knew this was going to be up there as breathing isn’t that easy right now. 159bpm highest reading at the very end. My right shoulder has been feeling less funky lately and I’m not sure if it has been the break or if there was another culprit that has yet to be identified from training I was doing. Perhaps it is biceps tendonitis? Calf work was easy and box touches both styles felt alright. I was breathing a little hard still from the short cardio warm-up. Bird dogs were ok. Still a work in progress. Band rows and modified push-ups were supersetted and for two sets. Right pec felt sore. Not sure why but I think it might be bracing while I do the standing arm-over-arm stuff. Biceps stretch felt good. Chest and shoulders needed it after Saturday. Since things are gearing toward contest prep now, workout got changed up a little. First up being pulldowns with a wide grip. 10lbs added to each set again. This stated the same. Short rests with only a longer rest on the last set as I tracked down the add-on weights to the stack. Felt strong despite the fatigue I was feeling in my arms. Next was a bit change; axle clean and jerks. Initially medley press work but since the second implement is 40lbs more than the heaviest weight I’ve clean and jerked in competition, just doing the one I have a chance at hitting, assuming I even make it to Day 3. While I’d like to train the medley and it’s parts, it is beyond my abilities right now and there is more risk for injury if I try a bunch of things. It was going to be a bit more involved but now just singles, taking 20lbs jumps with contest technique. As there is pressing at the end of this week that is to be heavy, limit was set for 240lbs to stop. I had no idea how this would go or feel so that weight was set in case I felt good. 80lbs might have been where I called it if things didn’t feel right. Actually felt pretty good. I made sure to treat each lift the same, rather than just throwing it up like I’ve done in the past on axle as warming up. Getting myself to ingrain the technique for a heavy lift, which the 330lbs axle would be, come show time. At least I know I can deadlift 240lbs now safely. Then it was upstairs for the machines. The machine rows and pec flyes had their order reversed so that was new. I wasn’t expecting much on the rows with the arm-over-arm stuff. 20lbs added for the rep set and I managed to beat last time by 1 one. I guess my back strength is building with my confidence. I felt fatigued on pec flyes but still managed to get 30 reps with 10lbs more. Lots or reps. It was then back downstairs for the last pairing. One arm rows and paused push-ups also had order reversed. I assumed the reps were the same with the one arm rows and did ten by mistake the first set. Definitely felt I had to brace harder on the next two sets. I was also not taking as long of rests as usual on this as it had felt easy last time. Paused push-ups was a little different this time in that one set to warm-up and then rep them out on the second set. I feel like if I had not had to do the warm-up set with how my upper body was feeling, I could’ve done more reps than what I got. I still look like I have more reps on camera by the end by I was at my limit with keeping good form. Planks to end the session. My upper body was having a harder time bracing on the regular style than my abs were from the reps and work today. Side style was harder than the last two sessions but I think that is more to do with the increase in weight on the dumbbell one arm rows. Home to shovel a little snow and then stretch and recover.
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