Dumbbell Lateral Raises/Bent Over Dumbbell Rear Delt Raises
26’sx20/15’sx20
26’sx20/15’sx20
26’sx20/15’sx20
26’sx20/15’sx20
Barbell Strict Presses (beltless)
45x5
75x5
105x5
135x3
155x3
175x3
202x5
177x5
177x5
45x5
75x5
105x5
135x3
155x3
175x3
202x5
177x5
177x5
Barbell Strict Presses w/ Pause at Forehead (2 seconds, beltless)
165x5
165x5
165x5
165x5
Paused Feet Elevated Pull-ups (Rings, 1 second)
bwx5
bw+20x5
bw+35x12
bw+35x10
bw+35x10/bwx4
bwx5
bw+20x5
bw+35x12
bw+35x10
bw+35x10/bwx4
Feet Up Close Grip Bench Presses
45x10
75x9
105x8
135x7
165x6
195x5
220x10
220x10
220x10
45x10
75x9
105x8
135x7
165x6
195x5
220x10
220x10
220x10
Paused Half Kneeling Single Arm Band Lat Pulldowns (2 seconds)
sbx10/10
sb+abx15/15
sb+abx15/15
sbx10/10
sb+abx15/15
sb+abx15/15
Paused Push Ups on Kettlebells (5 seconds)
bwx18
bwx16
bwx18
bwx16
Band Triceps Pressdowns/Band Biceps Curls
sb+mbx20/mmb’s+ µb’sx20
sb+mbx20/mmb’s+ µb’sx20
sb+mbx20/mmb’s+ µb’sx20
sb+mbx20/mmb’s+ µb’sx20
sb+mbx20/mmb’s+ µb’sx20
sb+mbx20/mmb’s+ µb’sx20
Stretching
Comments: The left leg thing still present but I guess not as much. Training this past weekend wasn’t as direct on it so maybe it is getting some rest. Again hard to say as it seems to be when it gets worked up. Right triceps just seems tense most of the time the past few days. Trying to get that to relax but it is hard to. Right side oblique and abdominals feel a little tense too. It has gotten a lot cooler out which is ok for me. Just means I don’t sweat as much. Starting things off with the dumbbell raises for shoulders. Not getting any easier but that’s on me for this one. Definitely felt a little easier I guess but hard to say with how these really get tough on that second set. I was advised to try and push up the weights on the rear delts. I guess more advised that I could as they seem to not take much out of the shoulders for pressing. These both get tough by the second set. From there on to standing pressing outside in the rack. Still beltless. I had to request some clarification on this as it had listed to do 80%x5 and then 70%x2x5 but had to push towards 5RM or so. The intent was to not hit a max on these but to leave some in the tank so stuck to the percentages. I felt that my warm-ups were better served this time around to get ready for the working sets. Just monged these sets. Maybe I took things more serious rather than interpreting it as a daily grind kind of thing for this off season stuff. But I made these look like a joke today. Or maybe my shoulders are finally starting to feel good again. The pause presses after that. Drop a set from last week and add 5lbs. Felt good, didn’t feel like I was in danger of losing any reps here. Just subconsciously thinking about the tight obliques and abs on the right side. Got to stay rigid in the parts that need to be and loose in the parts that need to be. From there on to feet elevate pull-ups. Working sets with 35lbs added with holds and leaving 2RIR on them again. I decided to do a few more reps on the warm-ups to get ready. Three sets again but I was to drop off the back pack and do reps after that. Didn’t expect to feel that good on the first set to get 12 reps. Got 10 the remaining reps. Pretty fatiguing trying to do more reps after the weight was dropped. Close grip with feet up next. I was bit surprised that the weight and reps weren’t that much considering the amount of reps I did last week. Maybe this is to alternate? So close to it just being two plates a side. Warm ups on these just feel so so and then work sets I felt powerful. Again, might be seriousness level or it could be the feeling of the wrist wraps on the work sets (I feel these are still very light weights). For the pressing stuff, I was doing 2 minute rests on the work sets and with it being not out of the realm of possibility, I did that for these too. Single arm lat pulldowns again. Same tension as last time. Only did the one warm-up set as the lighter band did nothing for me last time. These felt hard today. Inside for push-ups. Advised this time to extend the hold in the stretch position to 3-5ct. Of course going for the longer hold. I was kind of surprised that my numbers only dropped that little considering and even more so that the reps didn’t drop much from first and second set. Last item for the evening was bands for the gun show. 3x20 as opposed to 2x30. So I increased the band tension a little so it wasn’t super easy. Finished putting things away before eating dinner and stretching.
Comments: The left leg thing still present but I guess not as much. Training this past weekend wasn’t as direct on it so maybe it is getting some rest. Again hard to say as it seems to be when it gets worked up. Right triceps just seems tense most of the time the past few days. Trying to get that to relax but it is hard to. Right side oblique and abdominals feel a little tense too. It has gotten a lot cooler out which is ok for me. Just means I don’t sweat as much. Starting things off with the dumbbell raises for shoulders. Not getting any easier but that’s on me for this one. Definitely felt a little easier I guess but hard to say with how these really get tough on that second set. I was advised to try and push up the weights on the rear delts. I guess more advised that I could as they seem to not take much out of the shoulders for pressing. These both get tough by the second set. From there on to standing pressing outside in the rack. Still beltless. I had to request some clarification on this as it had listed to do 80%x5 and then 70%x2x5 but had to push towards 5RM or so. The intent was to not hit a max on these but to leave some in the tank so stuck to the percentages. I felt that my warm-ups were better served this time around to get ready for the working sets. Just monged these sets. Maybe I took things more serious rather than interpreting it as a daily grind kind of thing for this off season stuff. But I made these look like a joke today. Or maybe my shoulders are finally starting to feel good again. The pause presses after that. Drop a set from last week and add 5lbs. Felt good, didn’t feel like I was in danger of losing any reps here. Just subconsciously thinking about the tight obliques and abs on the right side. Got to stay rigid in the parts that need to be and loose in the parts that need to be. From there on to feet elevate pull-ups. Working sets with 35lbs added with holds and leaving 2RIR on them again. I decided to do a few more reps on the warm-ups to get ready. Three sets again but I was to drop off the back pack and do reps after that. Didn’t expect to feel that good on the first set to get 12 reps. Got 10 the remaining reps. Pretty fatiguing trying to do more reps after the weight was dropped. Close grip with feet up next. I was bit surprised that the weight and reps weren’t that much considering the amount of reps I did last week. Maybe this is to alternate? So close to it just being two plates a side. Warm ups on these just feel so so and then work sets I felt powerful. Again, might be seriousness level or it could be the feeling of the wrist wraps on the work sets (I feel these are still very light weights). For the pressing stuff, I was doing 2 minute rests on the work sets and with it being not out of the realm of possibility, I did that for these too. Single arm lat pulldowns again. Same tension as last time. Only did the one warm-up set as the lighter band did nothing for me last time. These felt hard today. Inside for push-ups. Advised this time to extend the hold in the stretch position to 3-5ct. Of course going for the longer hold. I was kind of surprised that my numbers only dropped that little considering and even more so that the reps didn’t drop much from first and second set. Last item for the evening was bands for the gun show. 3x20 as opposed to 2x30. So I increased the band tension a little so it wasn’t super easy. Finished putting things away before eating dinner and stretching.
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