0605 hrs
Waking up 2 min before my alarm went off was a great way to start the day. I knew i was adequately rested and ready to go. Not to stiff or sore from yesterday, which tells me my hydration is doing well and getting back on the nightly Magnesium powder is also a bonus.
Oly Fat Man Pull Ups (feet elevated) 5 x 5 x Bodyweight
Neck Crunch 3 x 25 x 25 lbs
I switched to the football bar mid way through partially because my left forearm did not seem to like the fat man pull ups again this session. The Switch worked perfectly. No irritation and my ailing shoulder issue is completely alleviated by simply using a neutral grip. The soreness in my shoulder only seemed to appear as my chest touched the bar. With the football bar and the neutral grip no soreness. bonus!
Football bar Fat Pull Ups (feet elevated) 5 x 5 x Bodyweight
Incline Push Ups (football bar /45 Deg Incline) 4 x 13 x Monster Mini EFS Band
Db Bench Press (2 min rest) 2 x 2 min (50 reps, 45 reps) x 25 lbs
Incline Push ups (football bar /10 deg incline) 3 x 3 x Monster Mini EFS Band
Machine Rope Curl (30 sec Rest)
1 x 23 x 120 lbs
1 x 13 x 120
1 x 14 x 120
Db Curl 1 x 20 x 25
Rear Delt Lateral 1 x 21 x 15
Hammer Curl 1 x 20 x 25
Rear Delt Lateral 1 x 21 x 15
Gladiator Curl 1 x 20 x 25lbs
Rear Delt Lateral 1 x 21 x 15
At this point I was technically done but still wanted to do something to give Tuesday the Big Middle Finger. SMASH IT UP! So I decided to get some quick rack pulls in.
Rack Pulls (1" Above Knees)
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315 (Belt and straps On)
1 x 3 x 405
1 x 3 x 455
Total time for this was about 8 min. and that was with going to get my straps and belt from my gym bag. Felt very solid but i could tell doing this for a lot of volume especially after yesterday's squat session things would fall off quickly. So work within the 80% rule and get out strong and ready for more tomorrow. Just like yesterday I have the feeling bigger things are yet to come. Just keep moving forward and getting strong(er) where I can.
GYM Notes:
Crowd today was the normal morning crew pretty much. Although one anomaly. A guy wearing Armani track pants using the squat rack....backwards? A few of the other regulars noticed this as well. If i see him again I will suggest he use it the proper way, for his own safety.
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| Keep Moving Forward, Keep Getting Strong(er) |
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