Mobility Prep
Narrow Grip Bench Presses w/ Chains (28lbs)
No Chains
45x10
Added Chains
50x4
100x3
150x2
200x1
250x3
250x3
250x3
250x3
250x3
Neutral Grip Precor Chest Supported Rows (straps)
100x10
190x10
280x10
370x10
Standing Tate Presses
20’sx5
35’sx3
50’sx3
65’sx10
65’sx10
65’sx10
Stretching
Comments: I had to take a moment to slow down on Monday.
I was feeling stressed and had feelings that could become an actual cold. So
ended up just doing stuff around the house Monday and eating good food. No
walking, wanted to get to bed early as I could to see if that helped. It did
and I felt a lot better. Knees still achy. Left forearm still sore. Really
getting old. Didn’t bother with the compression socks of copper sleeves today as
it was going to pure upper body. Warmed up on the AMT. Heart rate peaked at 154bpm.
It had gone up pretty darn fast at the start so I’m surprised it didn’t go
higher. Did about half the movement prep and stretching upstairs and the other
half downstairs. Kind of the same workout as three weeks ago but not really.
Close grip benching with chains again. Plan was to warm-up and do 250lbs for
five triples. 25lbs jump from last time. It has been 20lbs jumps previously. I
figured I’d see how I was feeling and go from there if I was going to use wrist
wraps. 50lbs jumps was the easiest thing to do and it required less time
between sets. Bigger jumps don’t always feel that great though and usually the
first work set feel rough. Right shoulder was feeling “crinkly”. Not pain, just
didn’t feel smooth. I seemed to move better as I went and I took about the same
rests on all sets. I feel like if I had to go heavier, that I’d maybe have more
pause before proceeding. Sometimes stuff just feels weird and I have to be
mindful of things for tracking purposes. So I did the weight and reps and other
than that first set, moved well enough. Just would’ve preferred the shoulder
not feel weird and make me paranoid. After that was the chest supported rows. Not
the one arm stuff this time. I was allowed to do regular style but I had to
wear straps to keep finger strain to a minimum. These were awkward feeling. I
didn’t have the proprioception I usually do with the straps taking my grip out
of it. Usually that isn’t an issue on most things but I think because I was using
figure 8 straps to make it so that I could support the weight on my wrists if
necessary contributed to that. I really had to play around with the positioning
of them set to set. First two light sets I felt there was too much slack being
left at the top and I didn’t want that point to be extra stress on the biceps
in a bad spot. Seemed to correct that for the last two sets but still felt
really weird. Not being able to grip it as hard I think made this feel unnatural
and was in some ways harder. Thankfully, this was to be up to a moderate weight
so I did about 80% or so and that was as much as I wanted to do on these today.
Last thing was triceps exercise. The initial
plan was to do some bench dips as that would hopefully not bother my fingers.
But I was given the caveat that I could do something for 3x8-10, my choice if I could do something
that wasn’t bothering the finger. I tested the standing tate presses again and
I found I could do them without engaging the finger to hold or clean it. I like
these so I figured I’d do them again. Ended up sticking with the 65lbs
dumbbells for these after that first set felt rough. I would’ve liked to push
it but I feel this was fine and challenging enough across all sets. Home to stretch,
do what I can for recovery stuff and eat dinner before going to bed. Looking
forward to that massage I have scheduled for Monday next week.
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