0550 hrs
Despite my normal crotchety demeanor in the gym I do BRIEFLY chat to people. When I was tested I was only in the 60% range for anti social tendencies after all. (No seriously)
Anyhow i helped an elderly gentleman in understanding the Prowler. Had a quick discussion on how paused wide grip Deadlifts are a decent carry over for off the floor sticking points.
Today I had a brief discussion about nutrition. Although I have tried Paleo briefly it does not fit my trg schedule or current lifestyle and I cannot inflict that lifestyle on the wonderful girl who co-habitats with me. But I do have days or weeks where very little starchy carbs are consumed.
I heard the usual "I am allergic to gluten and Dairy" comment but then they said "I miss Peanut Butter". After a little back and forth I think they came away with a different idea. My thought was this:
Any Hard diet is exactly that, HARD to follow long term. So I simply suggested use the Paleo diet to adjust to something you can maintain that is healthier and will match your goals. You can still Eat natural Peanut Butter. Just keep the consumption in check. As well you can live quite comfortably on Meat and veggies. But the underlying theme was see it as a transition to something long term you can sustain and is healthier at the same time. I was thanked for the insightful conversation and then we both proceeded to go and train. shaking off the morning rust.
GHR 2 x 13
Rear Delt Lateral Row (Chest Supported) 2 x 30+ x 10 lbs
The GHR today was to get my Hamstrings and glutes firing. My hip discomfort subsided immediately. The Rear Delt Laterals I only half ass counted. the goal was to simply make my rear delts burn and pump up.
Incline Bench
1 x 21 x Bar
1 x 5 x 70
1 x 5 x 95
1 x 5 x 100
1 x 3 x 120
1 x 3 x 140
1 x 7 x 160 (all paused reps 2" above chest)
Still a small issue locking the shoulder blades in. But overall things are feeling a lot strong in my hands. The last set was controlled and slow. There was no struggling. Extremely happy with today's progress.
Lat PullDowns (45 sec to 1 min rest)
4 x 11 x 180
Single Arm Lat Pull Downs (no rest)
2 x 9 x 60 lbs (2 sets ea arm)
Another sign the right shoulder issue is coming along. All pull downs were strong with no tenderness. I can tell my Shoulder blade needs a little more mobility but it is coming back.
V Bar Pressdowns (1 min rest)
1 x 23 x 120
1 x 19 x 120
1 x 17 x 120
My Focus today was holding the shoulders back and tight. The moment that started to fatigue i shut it down. More Tricep Volume tomorrow.
YTW's (ISO Holds throughout)
1 x 20 x 2.5 lbs
1 x 15 x 2.5 lbs
This really is the most painful exercise I do every week. Nothing like making your shoulder blades and middle of your back cramp and feel like the muscles are on fire. Very slow and controlled today, especially with the rotator work
Wide Bar Rear Delt Rows Standing (Bar to Chin)
3 x 21 x 70 lbs
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| a slightly accurate representation of how it feels after you finish a set of Rear Delt Destroyers. |
Rear Delt Destroyer (one giant set -no rest)
1 x 51,63,21 x 60,25,10 lbs
I swear my rear delts were swollen 3" bigger after this set. Also Swole rear delts makes your Neck look bigger and thicker.
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| Keep Moving Forward, Keep Getting Strong(er) |
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