0805 hrs
I woke up being able to move my head which was a good thing. Definitely stiff from yesterday's Head Harness insanity. Feels like I was attacked by Capt James T Kirk.
Chest Supported Rear Delt Rows
1 x 50 x 20 lbs
Quick easy warm up and got things loose. I also rolled around on the dip bars to stretch things out more.
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| Stress? AHAHAHAHAHA! I have been off work for weeks. ZERO stress. |
1 x 50 x Bar
1 x 11 x 80
1 x 5 x 105
1 x 5 x 125
1 x 3 x 145
1 x 3 x 165
1 x 3 x 185
8 x 2 x 140
Sticking to the plan. My Bench has been so dismal for so long I am following the percentages and trusting the template will bring me back up. It works, I just have to follow it. Working on moving the bar as fast possible for now. Still making sure to tighten up and let the weight settle and the commencing. Both shoulders seem to be almost rock solid now. I think I got things figured out with my right shoulder today. As my rear delts get strong(er) it is locking in better.
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| oh c'mon it is funny! |
DB Row
3 x 13 x 80 lbs
Like last week, back and forth between left and right. No rest. This is fun torture. My rear delts and Lats were on fire and cramping by the last set. Push this to 4 sets next week and then I will change things slightly.
Superset (1 min rest)
Tricep Push downs (EFS Strap) 3 x 17 x 60
Face Pulls (EFS Strap) 3 x 20 x 60
Much needed Supplementary work.
Capt Kirk Shrugs
5 sets equaling 208 reps x 135 lbs
(65, 40, 30, 30, 43)
This is the end of the 12 days of Trap-Mass. Excellent way to finish out the year. My neck is pretty jacked and swole especially after the last two days. I decided I would go with a relatively easy 135 lbs and then crush the 200 rep mark as fast as possible. From start to finish it was just over 5 min.
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| Keep Moving Forward, Keep Getting Strong(er) |
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