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
90x10
120x10
150x10
180x10
Wide Grip Pulldowns
90x10
120x10
150x10
180x10
210x10
Axle Clean and Jerks
80x1
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1
80x1
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1
Cybex Eagle NX Rows
130x10
180x10
230x27
Precor Pec Flyes
115x10
155x10
130x10
180x10
230x27
Precor Pec Flyes
115x10
155x10
195x28
One Arm Dumbbell Rows (supported)
One Arm Dumbbell Rows (supported)
60x10/10
90x8/8
120x6/6
Push-ups (1 second pauses)
BWx10
BWx28
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Cold ended up becoming a sinus infection Sunday so I went to a patient’s first clinic to get that checked out. So on antibiotics now and head pressure is down now. I had no idea I contained that much mucus. Got approved by insurance for six more visits so plan is to do them all over the next three weeks before the Arnold. My body held up well enough to in excess of 50% so I looks like I’m a go. Weather is back up into the 60s. AMT to start off the session. 156bpm highest reading. I could actually breath today haha. Calf work was easy, calves were just really tight. Left ankle was a little achy. I forgot to mention how sore my hamstrings and calves were after the last workout. That block carry did them in something fierce. Box touches felt good. I didn’t get winded this time. Bird dogs were ok. Still a work in progress it seems. Again, I don’t know if this is just how it’s always been or what. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Biceps stretch felt good. On to the workout. Same as last week (I feel it might be the same next week two) in how the workout is setup. As has been the case, wide grip pulldowns for sets of ten reps. Biceps and upper back much more sore this time around with the increased work. 10lbs more on each set so I took a little more of a break on the last two sets. Second to last set was pretty much my top set a few weeks back. Axle clean and jerk singles again. Again, 20lbs jumps going up as safe as I feel I can do. Goal was at least 20lbs more than last week. Just going to have to play it by ear. Last week, I did it with no support gear so this time I was going to add bits on as I worked up in weight. I did try to work on getting my split better this time but it ends up more of a sploot as I get up in weight. Running with the block was hard I guess because that very first single my knees just ached as I prepared to go for the drive. No issues after that first single though. Shoulders were aching a bit on the catch at the shoulders on the cleans. Trying to be very controlled on that first pull. I know the clean is taking it out of me on these and if it was reps, I’d need to dedicate a chunk of time getting my body conditioned to it but the press portion is feeling really good. Little irritation in the lower back area on the catch with 240lbs (it was a little forward I think) but I still figured I should give the next weight a shot. No issues so I figured that I could get another 20lbs to end on 280lbs. No heavier than that as that would be over 85% and with another week to go, I can’t go all out with the weekly rotation so I’ll save it for next week. But I feel like I can match my all-time best on the press with how I was feeling on these today so that is a very good sign. Hopefully my log feels this good too on Saturday. A least I know that 50% of my deadlift is safe now. Just got to keep up my recovery stuff and monitor symptoms with doing just two sessions a week for chiro. Then it was upstairs for the machines. Machine rows and pec flyes pairing again. Both had 10lbs added to them for the top sets. Two work-up sets and then rep it out. Had some frustration on my mind and used that to put the work in. Despite feeling like my back is fatigued and my arms are fatigued, my back continues to surprise me. 10lbs more and two extra reps. Backs are stupid and weird. But I’ll take it. Pec flyes were tough today on the top set. I felt I was going to fall short of 20 reps today with how they felt but I kept on pumping them out. Hit a wall going for number 29. Still doing a lot of reps despite increasing the weight every week. Back downstairs for one arm dumbbell rows. I made sure I read the reps for this time haha. 30lbs jumps over three sets, dropping 2 reps each set. Easy enough. Needed to make sure I braced my body correctly so that I didn’t cause any flair ups. Middle set felt the hardest. Maybe because the weights were loose on the dumbbell. I think it was that I took the heavier dumbbell seriously. As it could cause injury (any of them could really) if I was not sturdy. Push-ups followed that. I made sure to take a little bit longer a break so that the warm-up set didn’t sap me as much this time. Still hard but I felt like I had more reps but stopped at adding two more to last time. I wanted 30 reps but I’ll save it for next time so that I can keep building. Small building blocks with how this cycle is ending. It has not been ideal. Ended the day with the planks. Front plank is so tough after the pec flyes as I contract everything and my pecs are so sore. Not as bad when I first started doing the hanging knee raises and thigh machines but up there haha. Side planks were decent. Home to stretch a lot and then eat and recover.
Comments: Cold ended up becoming a sinus infection Sunday so I went to a patient’s first clinic to get that checked out. So on antibiotics now and head pressure is down now. I had no idea I contained that much mucus. Got approved by insurance for six more visits so plan is to do them all over the next three weeks before the Arnold. My body held up well enough to in excess of 50% so I looks like I’m a go. Weather is back up into the 60s. AMT to start off the session. 156bpm highest reading. I could actually breath today haha. Calf work was easy, calves were just really tight. Left ankle was a little achy. I forgot to mention how sore my hamstrings and calves were after the last workout. That block carry did them in something fierce. Box touches felt good. I didn’t get winded this time. Bird dogs were ok. Still a work in progress it seems. Again, I don’t know if this is just how it’s always been or what. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Biceps stretch felt good. On to the workout. Same as last week (I feel it might be the same next week two) in how the workout is setup. As has been the case, wide grip pulldowns for sets of ten reps. Biceps and upper back much more sore this time around with the increased work. 10lbs more on each set so I took a little more of a break on the last two sets. Second to last set was pretty much my top set a few weeks back. Axle clean and jerk singles again. Again, 20lbs jumps going up as safe as I feel I can do. Goal was at least 20lbs more than last week. Just going to have to play it by ear. Last week, I did it with no support gear so this time I was going to add bits on as I worked up in weight. I did try to work on getting my split better this time but it ends up more of a sploot as I get up in weight. Running with the block was hard I guess because that very first single my knees just ached as I prepared to go for the drive. No issues after that first single though. Shoulders were aching a bit on the catch at the shoulders on the cleans. Trying to be very controlled on that first pull. I know the clean is taking it out of me on these and if it was reps, I’d need to dedicate a chunk of time getting my body conditioned to it but the press portion is feeling really good. Little irritation in the lower back area on the catch with 240lbs (it was a little forward I think) but I still figured I should give the next weight a shot. No issues so I figured that I could get another 20lbs to end on 280lbs. No heavier than that as that would be over 85% and with another week to go, I can’t go all out with the weekly rotation so I’ll save it for next week. But I feel like I can match my all-time best on the press with how I was feeling on these today so that is a very good sign. Hopefully my log feels this good too on Saturday. A least I know that 50% of my deadlift is safe now. Just got to keep up my recovery stuff and monitor symptoms with doing just two sessions a week for chiro. Then it was upstairs for the machines. Machine rows and pec flyes pairing again. Both had 10lbs added to them for the top sets. Two work-up sets and then rep it out. Had some frustration on my mind and used that to put the work in. Despite feeling like my back is fatigued and my arms are fatigued, my back continues to surprise me. 10lbs more and two extra reps. Backs are stupid and weird. But I’ll take it. Pec flyes were tough today on the top set. I felt I was going to fall short of 20 reps today with how they felt but I kept on pumping them out. Hit a wall going for number 29. Still doing a lot of reps despite increasing the weight every week. Back downstairs for one arm dumbbell rows. I made sure I read the reps for this time haha. 30lbs jumps over three sets, dropping 2 reps each set. Easy enough. Needed to make sure I braced my body correctly so that I didn’t cause any flair ups. Middle set felt the hardest. Maybe because the weights were loose on the dumbbell. I think it was that I took the heavier dumbbell seriously. As it could cause injury (any of them could really) if I was not sturdy. Push-ups followed that. I made sure to take a little bit longer a break so that the warm-up set didn’t sap me as much this time. Still hard but I felt like I had more reps but stopped at adding two more to last time. I wanted 30 reps but I’ll save it for next time so that I can keep building. Small building blocks with how this cycle is ending. It has not been ideal. Ended the day with the planks. Front plank is so tough after the pec flyes as I contract everything and my pecs are so sore. Not as bad when I first started doing the hanging knee raises and thigh machines but up there haha. Side planks were decent. Home to stretch a lot and then eat and recover.
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