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
70x15
110x10
150x5
Wide Grip Pulldowns
70x15
110x10
150x5
200x5
240x23 PR+10lbs
Cybex Eagle NX Rows
110x5
160x5
110x5
160x5
210x5
260x25 PR+10lbs & 1 rep
Precor Pec Flyes
115x10
260x25 PR+10lbs & 1 rep
Precor Pec Flyes
115x10
1705x10
225x23
Push-ups (1 second pauses)
Push-ups (1 second pauses)
BWx10
BW+25x5
BW+45x17 PR+2 reps
One Arm Dumbbell Rows (supported)
40x5/5
70x5/5
100x5/5
130x16/16 PR+10lbs
Precor Converging Shoulder Presses
65x5
95x5
125x27
Planks
BW+25x60 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Another day of training. This week has been a sucky one so far. Stupid and stressful. Definitely have a cold. I had hoped it was allergies. Left shoulder was super achy and stiff. Not sure what that is about. It had felt like that after training Sunday and I had hoped it would go away but it was still somewhat present going into Tuesday. Show must go on, even if numbers are down. AMT to start off the session. 147bpm highest reading. Breathing wasn’t too bad. Calf work was ok. Box touches felt good. Bird dogs were ok. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were ok. No shoulder issues here. Biceps stretch felt good. On to the workout. Pretty much the same workout as last week but increasing everything by 10lbs it seems. Reps, reps, reps. I was expecting lower numbers with my respiratory system compromised. Again, I was wrong. Pulldowns continue to feel good on that top set. Matched last week’s reps with the extra weight. 200lbs felt substantial but I guess chalking up for that top set made it feel easier. I was worried this would irritate the shoulder. It didn’t thankfully. I was watching everything I did today to make sure it wasn’t going to cause an issue. Machine rows were next. Working up weights felt heavy. So really surprised I felt strong on that top set and blasted out an extra rep plus the 10lbs on it. Next up was pec flyes. Felt a bit of fatigue here. Almost two dozen reps here but down from last week. The weight is still heavier than last time so still good. Probably could do 20 reps with the full stack. Back downstairs for paused push-ups. Like last time, the first set with no weight felt staggeringly difficult and then the sets with weight felt better. Warmed up enough that I didn’t feel any real shoulder issues on these. Goal was 1-2 more reps on the set with the 45lbs plate. Got that. It was a max effort to get that last rep. One arm dumbbell rows followed suit. Getting better at setting this up and bracing. I switched sides to start as I was feeling like my right side was playing catch-up to the left side on these. Working up sets all had the fixed dumbbells with thicker than normal handles. The working set I used the plateloadable dumbbell so the handle is thinner. Good stuff here. I feel good for some PRs on this with heavier weights. I’m just glad I don’t need as much of a break from these as the one leg presses. Shoulders feeling like crap and not sure how the machine pressing would go. Had to wait again to use it. Less sets, bigger jumps. 10lbs more than last time for the top set. Reps were going well. Just barely missed 28th rep which would’ve matched last week but with 10lbs more. So close. Planks to finish off the session. Plate hold is tough for the minute. But it’s good for me. Side planks are pretty easy. Feeling them work on these. Home to make tacos, stretch and recover. Need to kick this cold and this crappy week.
Comments: Another day of training. This week has been a sucky one so far. Stupid and stressful. Definitely have a cold. I had hoped it was allergies. Left shoulder was super achy and stiff. Not sure what that is about. It had felt like that after training Sunday and I had hoped it would go away but it was still somewhat present going into Tuesday. Show must go on, even if numbers are down. AMT to start off the session. 147bpm highest reading. Breathing wasn’t too bad. Calf work was ok. Box touches felt good. Bird dogs were ok. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were ok. No shoulder issues here. Biceps stretch felt good. On to the workout. Pretty much the same workout as last week but increasing everything by 10lbs it seems. Reps, reps, reps. I was expecting lower numbers with my respiratory system compromised. Again, I was wrong. Pulldowns continue to feel good on that top set. Matched last week’s reps with the extra weight. 200lbs felt substantial but I guess chalking up for that top set made it feel easier. I was worried this would irritate the shoulder. It didn’t thankfully. I was watching everything I did today to make sure it wasn’t going to cause an issue. Machine rows were next. Working up weights felt heavy. So really surprised I felt strong on that top set and blasted out an extra rep plus the 10lbs on it. Next up was pec flyes. Felt a bit of fatigue here. Almost two dozen reps here but down from last week. The weight is still heavier than last time so still good. Probably could do 20 reps with the full stack. Back downstairs for paused push-ups. Like last time, the first set with no weight felt staggeringly difficult and then the sets with weight felt better. Warmed up enough that I didn’t feel any real shoulder issues on these. Goal was 1-2 more reps on the set with the 45lbs plate. Got that. It was a max effort to get that last rep. One arm dumbbell rows followed suit. Getting better at setting this up and bracing. I switched sides to start as I was feeling like my right side was playing catch-up to the left side on these. Working up sets all had the fixed dumbbells with thicker than normal handles. The working set I used the plateloadable dumbbell so the handle is thinner. Good stuff here. I feel good for some PRs on this with heavier weights. I’m just glad I don’t need as much of a break from these as the one leg presses. Shoulders feeling like crap and not sure how the machine pressing would go. Had to wait again to use it. Less sets, bigger jumps. 10lbs more than last time for the top set. Reps were going well. Just barely missed 28th rep which would’ve matched last week but with 10lbs more. So close. Planks to finish off the session. Plate hold is tough for the minute. But it’s good for me. Side planks are pretty easy. Feeling them work on these. Home to make tacos, stretch and recover. Need to kick this cold and this crappy week.
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