Mobility Prep
12” Log Incline Bench Presses
105x3
135x3
165x3
195x3
225x5
225x5
225x5
12” Log Incline Bench Presses
105x3
135x3
165x3
195x3
225x5
225x5
225x5
Inverted Ring Rows
bwx15
bwx15
bwx15
bwx15
bwx15
bwx15
Chest Supported Lateral Dumbbell Raises/Incline Bench Dumbbell Rear Delt Rows
10’x15/15’sx15
10’x15/15’sx15
10’x15/15’sx15
10’x15/15’sx15
10’x15/15’sx15
10’x15/15’sx15
Band Triceps Pressdowns
lbx10
abx20
abx20
abx20
lbx10
abx20
abx20
abx20
Stretching
Comments: Well thankfully the heat didn’t last. But that brings the rain. Off and on. Brought the squat rack into the garage between bouts of rain. Didn’t really rain that much after that but better safe than sorry. This was to be a deloaded workout. So not seeing it as super serious. Kind of glad that the throttle wasn’t at max for this one as I was stiff and sore. Upper back and neck and hamstrings. I also noticed I got bruises on my legs, hips and chest from the suit work with it being at max tightness. Cool enough and the workout wasn’t going to be that intense that I didn’t need the fans going. Mobility stuff for the lats, traps and scap. Seemed to continue from last week in that scapula feels pretty good. Log was just to work up to 225lbs for 3x5. So triples taking 30lbs jumps to get there. Little achy in the shoulders but honestly, these felt quite easy and I was only slightly miffed that I wasn’t pushing it today. Each set felt better than the last one. Could’ve done these sets all day. Ring rows after that. No weights this time. Just bodyweight and told to treat them like I did the last set for last week with the strong contraction. So a slight hold but not enough to say I’m doing a full second or two on each rep. But it gets fatiguing. Felt pretty tough to be honest. Could feel my arms getting fatigued holding me up for so long. The rest of the workout was “for the pump”. Told to do high reps with low RPE for a few sets. First part of it was a superset of new shoulder exercises. Chest supported laterals and rear delt rows. I was a little concerned when I got these to do as I wasn’t sure how to set them up initially as the example had the guy do the laterals using a bench that went up to his chin. My bench doesn’t even come up to my sternum upright. But I figured it out and it looks just as goofy. I’m not entirely sure I did the rear delt rows right. I used the kettlebells for them. First round was easy but the fatigue was building up pretty fast since I was doing them back to back with little rest (only break I had was the first set when I switched out for heavier kettlebells when the 10’s were too light). Last item was band work for triceps. I initially went with the light band but it was ridiculously easy. Last time I did these I had a slight pause each rep. No restriction this time. Hell, the average bands seemed borderline too easy for me. Actually got this workout done and everything put away before my timer went off on the roast for dinner. Ate dinner and then stretched.
Comments: Well thankfully the heat didn’t last. But that brings the rain. Off and on. Brought the squat rack into the garage between bouts of rain. Didn’t really rain that much after that but better safe than sorry. This was to be a deloaded workout. So not seeing it as super serious. Kind of glad that the throttle wasn’t at max for this one as I was stiff and sore. Upper back and neck and hamstrings. I also noticed I got bruises on my legs, hips and chest from the suit work with it being at max tightness. Cool enough and the workout wasn’t going to be that intense that I didn’t need the fans going. Mobility stuff for the lats, traps and scap. Seemed to continue from last week in that scapula feels pretty good. Log was just to work up to 225lbs for 3x5. So triples taking 30lbs jumps to get there. Little achy in the shoulders but honestly, these felt quite easy and I was only slightly miffed that I wasn’t pushing it today. Each set felt better than the last one. Could’ve done these sets all day. Ring rows after that. No weights this time. Just bodyweight and told to treat them like I did the last set for last week with the strong contraction. So a slight hold but not enough to say I’m doing a full second or two on each rep. But it gets fatiguing. Felt pretty tough to be honest. Could feel my arms getting fatigued holding me up for so long. The rest of the workout was “for the pump”. Told to do high reps with low RPE for a few sets. First part of it was a superset of new shoulder exercises. Chest supported laterals and rear delt rows. I was a little concerned when I got these to do as I wasn’t sure how to set them up initially as the example had the guy do the laterals using a bench that went up to his chin. My bench doesn’t even come up to my sternum upright. But I figured it out and it looks just as goofy. I’m not entirely sure I did the rear delt rows right. I used the kettlebells for them. First round was easy but the fatigue was building up pretty fast since I was doing them back to back with little rest (only break I had was the first set when I switched out for heavier kettlebells when the 10’s were too light). Last item was band work for triceps. I initially went with the light band but it was ridiculously easy. Last time I did these I had a slight pause each rep. No restriction this time. Hell, the average bands seemed borderline too easy for me. Actually got this workout done and everything put away before my timer went off on the roast for dinner. Ate dinner and then stretched.
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