Woke up and headed out for some 6 am Spin.  Mike was teaching.  I am still dealing with some sore right knee and some tight right Achilles tendon, and now a slightly sore right hip.  I think my alignment is a little out of whack.

Then it was time for some 7 am chest & triceps!

 

Chest & Triceps (30 sec rest b/w all sets)

incline barbell press:  115 x 15, 15, 11

machine chest press:  180 x 12, 12, 12, 12

flat dumbbell fly:  80 x 12, 12, 8

pec deck:  120 x 12, 12, 12

reverse grip one-arm pushdown:  50 x 15/15, 8/11, 10/7; 40 x 14/13

closegrip dumbbell press:  100 x 12, 11, 7

two-hand seated dumbbell extension:  60 x 12, 12, 12

 

notes:  my left shoulder was holding me up a lot on this.  The incline presses made my shoulder sore quick.  The soreness made me quite irritable and frustrated.  I wanted to do flat barbell press, but one barbell was missing (someone jammed it tipfirst into the corner to do a variation of squats), and the other one had all this stuff set up on it but no one was there.  (Turns out, it was this super intense little guy who does only 2 or 3 reps with heavy weight, screaming like a war criminal the whole time.  It was unsettling.  Buddy needs to get a grip on his brain.)

So I did presses on the machine instead, which felt easier on my shoulder, actually.

While I was doing flat flys, I just got annoyed and stopped because of lack of patience.  I was still irritated about my shoulder.  When I went to do cable crossovers, people were hogging all the cable stations at 7:25 am, so I just ranted and cursed out loud as I walked over to the pec deck… AGAIN.  Get off the cables, a-holes.  I just wasn’t feeling very social, I wanted to be left alone, do my stuff and leave.  I get grumpy like that when my shoulder hurts.

Reverse grip pushdowns with one arm also felt surprisingly sore on my left shoulder as well, so I didn’t do well on that.  The seated extensions went fine, but the closegrip presses my shoulder gave out AGAIN.  That workout just needs my shoulder a lot and it wasn’t 100%.

 

I started to think about Joe Weider.

Hello Joe!

Regarded by most as the father of modern bodybuilding (and a Canadian!), Joe was finding out ideas through trial and error that modern science is still catching up to today.  I read a great article on bodybuilding.com by Jim Stoppani, I recommend you check it out:

http://www.bodybuilding.com/fun/remembering-joe-weider-the-science-of-the-weider-principle.html

I used it as a chance to pull back and examine ways I can better tailor my workout to me, using the trial and error I had gathered in the morning workout.

So what were my conclusions?

1.  my shoulders lag behind my chest due to the past sprain.  I need to train for that, not despite that.

2.  my shoulders wear out on the presses before my chest does.  I should do the flys and the cable crossovers and the pec deck and the isolation exercises FIRST, pre-exhaust my chest so that I feel the presses more in my chest and hopefully see more stimulation and overload.  this can lead to more growth.  doing barbell presses and having my shoulders wear out isn’t stimulating my chest much.

3.  Joe would say there is nothing wrong with partial reps.  And since my shoulder feels it most on the bottom half of the incline presses with the barbell, I can try partial reps in the top half of the ROM with the incline barbell presses, and thereby get more work done on my chest.  15 partial reps or 7 full ones, what is more work?  Now, I do full reps when I can on every exercise, but I need to train with my weak points in mind.  If partial reps means I don’t SNAP MY SHIT UP, then it’s the way to go.

4.  (this sparked ideas on my other workouts) My legs and shoulders sessions with Leslie are taking too long.  I only have an hour with her.  I can save time by “staggering” my sets – instead of taking a rest in between sets, I do a set of the other body part.  So, instead of 4 sets of squats and 30 min later start with 4 sets of shoulder press, instead I do a set of squats and then right to a set of presses, and back and forth, twinning the legs exercises to shoulder exercises.  It will be grueling, but it will ALL get done in the hour 🙂  Including ab work, 35 working sets is too much to fit into 60 min with even only 30 secs rest.  I have tried.  So if I stagger them, I might have a chance.  Maybe…

 

So we can learn from our bad workouts.  This one was frustrating, but I went back to the drawing-board and came up with some new strategies.  It ain’t all high fives and flexing… working out is HARD WORK.  It’s grueling.

 

How about you?  Any good workouts today?

Advertisements