So with my shoulder and upper back still being out of commission i had to come up with a work around for Bench day. So i decided to go all out with Barbell Rows and then finish up with some other assistance and neck work. i was in after work today and i quickly remembered why i prefer early mornings or later in the evening. The population and demographic make up of the gym is less than inspiring at that time of day.
1650 hrs
Warm Up:
Skipping 2 min
Ab Wheel 3 x 10
Glute Scissors 2 x 20
Superman's 2 x 10
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| Glute scissors -Something different to do tonight (note: this is not me demonstrating the exercise) |
Barbell Rows
1 x 12 x 115
1 x 12 x 125
1 x 12 x 135
1 x 12 x 145
1 x 12 x 155
1 x 12 x 165
1 x 12 x 175
3 x 12 x 145
Head Harness (done through out the Barbell Rows)
6 x 25 x 20 lbs
The plan i had i threw out the window after the first set. i am sure i will be sore as Frack tomorrow. Oh well. This just felt right.As long as all 12 reps were fast and explosive i kept adding 10 lbs. I will also say this, i need to do alot more heavy barbell rows. My body needs them to simply get strong(er) all over. Oh and when i say heavy i don't mean sloppy either. Head harness was tossed in like salt on my morning eggs, as required.
Kirkawoski Shrugs
1 x 30 x bar
1 x 15 x 115
1 x 15 x 135
1 x 15 x 155
1 x 15 x 165
1 x 15 x 135
1 x 15 x 115
Mtn Dog Rows (done through out the Shrugs)
3 x 15 x 50
The traps are feeling better and they seem to be responding to being made to work. Although there is still trap tension from the rib heads being out the blood flow seems to be helping. The mountain dog rows i did for grip and a little extra one on one lat /rear delt work.
Single Arm Tricep Pull down (assisted left arm due to weakness /misfiring)
1 x 10 x 50
Single arm Tricep Push Downs (assisted left arm due to weakness /misfiring)
3 x 10 x 50
Rear Delt Laterals on Incline Bench
2 x 15 x 15lbs
Mtn Dog Rear Delt Destroyer
1 x 45 x 45 lbs - 1 x 45 x 25 lbs - 1 x 15 x 10 lbs
I opted for single arm tricep stuff to so that the strong(er) arm would not simply do more work. I did one arm at a time and assisted my left only enough to keep things moving. The right arm contracted hard and for very solid reps. The left arm is definitely weaker but not through the whole range of movement and not by much, but still i cannot get the the left tricep to fire hard enough to burn it out. I will discuss with My Physio later this week. I was initially leaning away from doing the RDD but decided i needed to man up and get them done tonight. glad i did things have felt better in my upper back every time i have finished doing them. Even my Physio liked the idea of them when i described them.
Prowler Sprints
6 x 20 m x 50 lbs
2 x 20 m x empty
Children running and frolicking all over the gym tonight. Really surprised i did not hit one with the Prowler. I am all for kids learning to be active. But the parents all came in a group to do "extreme circuit trg" aka excelling at being even less awesome. They ignored their kids.
There was also a personal trg in coaching clients tonight. which i am not sure is totally legit in my facility but whatever not my business. But from what i saw she had her client do, i will not be hiring her. Nothing atrocious (nothing funny like bosu hand stands or shit like that) but nothing that inspired me to ask for her card.
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| Keep Moving Forward, Keep Getting Strong(er) |
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