|
Another quick deload workout. BB Rows: Shrugs: Chins/Pullups: CG Pulldowns: Wide-grip Pulldowns: Rear DB Laterals: + stretching + yoga (25 min) Duration: 45 minutes Quick squat and dead deload session. Squats: Deadlift: DB Curls: DB Hammer Curls: EZ Curls: + stretching Duration: 20 minutes Nice upper body deload workout. Flew through this one in about 20-min. Incline Bench Press: Standing Military Press: Flat DB Bench: Chins/Pullups (varying grips): Dips: Cable Face Pulls: Rope Pushdowns: OH Rope Extensions: Iron Cross Reverse Laterals: + stretching Duration: 20 minutes Awesome squatting today. Killed the single target for this cycle (550) so went for a double PR like I did last cycle. 585×2 - solid. Finished squats with 6 reps of 10 second paused ATG squats @ 315. Really good for the blood pressure. Finished with seated leg extensions and hamstring curls and some abs. Squats: Paused ATG Squats (10s pause at bottom of each rep): Seated Leg Extensions: Seated Hamstring Curl: Ab Roll-outs: Lying Leg Lifts: Various Crunches: + stretching Duration: 60 minutes Great, great bench workout. Everything finally clicked on inclines and I dominated every rep. Could have doubled the 315 and 320 singles I think, but didn’t want to get too greedy. Real happy with the 305 triple before hitting the singles. Flat DB bench went real well - best as it has in this fatigued state since I started doing them. Finished off with some heavier BB rows. Incline Bench Press: Flat DB Bench: BB Rows: + stretching Duration: 60 minutes Another workout that I really didn’t wake up for. Target was 615 for a single, so I did 2 triples and called it good. Didn’t have the motivation to rep it out… but probably could have hit 5+ more on that first set for a PR. Curls were curls, then moved on to shrugs, which I actually was in the mood for, so set a real solid PR there. Deadlift: Single-arm DB Hammer Curls: Shrugs: + stretching Duration: 60 minutes Real solid session tonight. I was never able to really ‘wake up’ for this one. No real adrenaline rush or excitement like I can usually generate for a workout like this, for whatever reason, so I had to just dig deep and grind through it all. Lots of lingering fatigue in my legs and back from squatting on Wednesday, and lots of wrist/ankle/shin/calf fatigue from high frequency drum sessions this week. All in all, I was still able to hit a real nice PR, 275×2. Almost had the third rep. Completely fresh and ‘ache free’ I would have had it for sure. Finished with an easy 2 plate triple. I decided to give some flat bench press a try - first time in quite a while. Despite the aches and fatigue and stuff I was still able to crank out a few moderately easy reps with 315. I’ll have to give bench a fresh try one of these days just to see how things truly feel there. Dips and chins were real hard, way harder than they should have been with the weight I was using. Got it all done, though. Push Press: Bench Press: Chins: Dips: + stretching Duration: 80 minutes Mixed things up a bit and did squats ATG style tonight. Think 490 for 7 is a PR. I wasn’t really pumped up or into the workout, and could have hit more…but 7 felt like a good place to call it. Finished with leg extensions and leg lifts. ATG Squat: Leg Extensions: Hanging Leg Lifts: + stretching Duration: 40 minutes Nice pressing session. Wasn’t super motivated but still hit a reps PR on incline. DB presses felt heavy today - wanted to move up to the 140’s…but just wasn’t feeling it. Rows were easy. Finished with some slow-negative curls. Incline Bench Press: Flat DB Bench: BB Rows: Standing DB Curls (5 sec negatives): Standing DB Curls: + stretching + yoga (60min) Duration: 120 minutes Happy Friday the 13th! Having some pretty sore legs, and some good back fatigue going, my goal for today was to hit 13 reps with my 5 rep target weight. Mission accomplished. Did some pulldowns and abs and bailed. Deadlift: Y-Lat Pulldowns: Hanging Knee Raises and Leg Lifts: + stretching Duration: 30 minutes |
Powered by WordPress MU & hosted by Strength and Body Fitness Journals, Mandigo theme by tom.
Entries (RSS)
and Comments (RSS).
