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
120x5
170x5
Wide Grip Pulldowns
70x15
120x5
170x5
220x5
270x13
Cybex Eagle NX Rows
140x5
190x5
140x5
190x5
240x5
290x18
Precor Pec Flyes
120x10
290x18
Precor Pec Flyes
120x10
185x10
245x22
Push-ups (1 second pauses)
Push-ups (1 second pauses)
BWx10
BW+25x5
BW+50x5
BW+75x5
BW+100x11
One Arm Dumbbell Rows (supported)
70x5/5
100x5/5
130x5/5
160x10/10
Precor Converging Shoulder Presses
95x5
125x5
155x23
Planks
BW+25x60 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Went for a walk the past two days and that was relaxing. Still got issues with my back spasms that but they finally seem to be lessening. Body aches just seem to be traveling around my body. The wandering pains so to speak. I was thinking that with two days off, I’d be well and good for today. AMT to start off the session. 151bpm highest reading. Felt good here. Calf work was ok. Felt easy but right calf was really tight. Box touches felt good. Still watching the hamstrings as they feel tight. Bird dogs were good. One of the better feeling sessions with them during the work week. Band rows and modified push-ups were supersetted and for two sets. Both felt good and easy. Biceps stretch felt good. Workout with the weights next up. You know the drill for this day by now. Reps on reps on reps. Pulldowns to start things off work up sets felt pretty good. Bigger jumps today. I think I’ve finally hit that wall of diminishing returns as the working set weight felt damn heavy. Like 30lbs more or so. I really struggled to get double digits today. I guess the log work from Saturday with the supports did a number on my upper back. Could also be that I’m getting closer to my own bodyweight. I was expecting to lose some reps but not that many. Upstairs for machine rows. Seeing how my reps were down on pulldowns, I was prepared for this to be difficult today. Very cautious breaking the weight off the stack before going for the reps. This was feeling heavy today but I at least got closer to 20 reps then I did with the pulldowns. So a little better but I could tell that my body was still beat. Next up was pec flyes. As having reached the stack max, the sets were the same and the plan was to try and get more reps with the full stack on the last set. I felt this was a bit harder today than it was last week. Usually the first two sets aren’t reflective of how I do on that max rep set but they were today. It was a struggle to match my reps from last week. Ugh. Back downstairs for paused push-ups. These are nice. Getting better at recovering from the pec flyes for the first warm-up set. 25lbs jumps in weight up to the set with 100lbs plate on my upper back. Those work up sets felt pretty good. The 100lbs plate is definitely harder to control on my back with my shoulder blades. Tried to get a dozen reps but not today. I wanted at minimum ten so I got that at least. One arm rowing after that. These are not easy anymore working up. Three of the sets are now weights that had been the top set during this cycle for my reps. I was feeling a little off with the first two sets but that might just be from the thicker handles and the fact the dumbbell is fixed compared to when I use anything over 120lbs on the plateloadable handles as 130lbs felt good and I felt that I’d do ok with 160lbs. I think that might be the limit on the this handle while keeping it as 10lbs plates. This appears to be the most weight I’ve attempted on this with no straps ever. This felt heavy on my body but not my hands for my right side. Felt much easier on the left side. It appears that I forgot to mention shoulder press last week. Oops. It had been good. I’m happy reps are staying up with these for the moment. My triceps and shoulders were tired by this point. The way this machine arcs I feel it in my pecs too at the bottom. I was prepared to get like 10 reps less but that was not the case and got a hard fought 23 reps. Good stuff. Core stuff to finish up the night. These felt pretty easy tonight. Not needing much effort on the plank hold with the 25lbs plate. Side planks more of an afterthought. Not the usual strain so that’s something. Home to stretch, recover and eat tacos.
Comments: Went for a walk the past two days and that was relaxing. Still got issues with my back spasms that but they finally seem to be lessening. Body aches just seem to be traveling around my body. The wandering pains so to speak. I was thinking that with two days off, I’d be well and good for today. AMT to start off the session. 151bpm highest reading. Felt good here. Calf work was ok. Felt easy but right calf was really tight. Box touches felt good. Still watching the hamstrings as they feel tight. Bird dogs were good. One of the better feeling sessions with them during the work week. Band rows and modified push-ups were supersetted and for two sets. Both felt good and easy. Biceps stretch felt good. Workout with the weights next up. You know the drill for this day by now. Reps on reps on reps. Pulldowns to start things off work up sets felt pretty good. Bigger jumps today. I think I’ve finally hit that wall of diminishing returns as the working set weight felt damn heavy. Like 30lbs more or so. I really struggled to get double digits today. I guess the log work from Saturday with the supports did a number on my upper back. Could also be that I’m getting closer to my own bodyweight. I was expecting to lose some reps but not that many. Upstairs for machine rows. Seeing how my reps were down on pulldowns, I was prepared for this to be difficult today. Very cautious breaking the weight off the stack before going for the reps. This was feeling heavy today but I at least got closer to 20 reps then I did with the pulldowns. So a little better but I could tell that my body was still beat. Next up was pec flyes. As having reached the stack max, the sets were the same and the plan was to try and get more reps with the full stack on the last set. I felt this was a bit harder today than it was last week. Usually the first two sets aren’t reflective of how I do on that max rep set but they were today. It was a struggle to match my reps from last week. Ugh. Back downstairs for paused push-ups. These are nice. Getting better at recovering from the pec flyes for the first warm-up set. 25lbs jumps in weight up to the set with 100lbs plate on my upper back. Those work up sets felt pretty good. The 100lbs plate is definitely harder to control on my back with my shoulder blades. Tried to get a dozen reps but not today. I wanted at minimum ten so I got that at least. One arm rowing after that. These are not easy anymore working up. Three of the sets are now weights that had been the top set during this cycle for my reps. I was feeling a little off with the first two sets but that might just be from the thicker handles and the fact the dumbbell is fixed compared to when I use anything over 120lbs on the plateloadable handles as 130lbs felt good and I felt that I’d do ok with 160lbs. I think that might be the limit on the this handle while keeping it as 10lbs plates. This appears to be the most weight I’ve attempted on this with no straps ever. This felt heavy on my body but not my hands for my right side. Felt much easier on the left side. It appears that I forgot to mention shoulder press last week. Oops. It had been good. I’m happy reps are staying up with these for the moment. My triceps and shoulders were tired by this point. The way this machine arcs I feel it in my pecs too at the bottom. I was prepared to get like 10 reps less but that was not the case and got a hard fought 23 reps. Good stuff. Core stuff to finish up the night. These felt pretty easy tonight. Not needing much effort on the plank hold with the 25lbs plate. Side planks more of an afterthought. Not the usual strain so that’s something. Home to stretch, recover and eat tacos.
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