I had a rest day Wednesday, so Thursday I decided to have… double workout day!  Chest and Shoulders were up for grabs, so I decided the chest workout would remain isolation-heavy so as to spare the shoulders.  And oh yes… there will be drops.

early AM Shoulders:  (60 sec rest)

20 min on the lateral elliptical (to warm the shoulders up holding the moving levers)

rotator cuff warmup:  15 lbs x 15 for 5 sets each arm

side raise machine supersetted with partial DB side raises (straight set of the machine, then 4 or 5 inch ROM with the DBs)

warmup; 80 x 12 then 60 x 10 partials; 90 x 11 then 60 x 10 partials; 100 x 7 then 60 x 10 partials

seated dumbbell overhead press:  warmup;

80 x 12 DROP 60 x 12 DROP 50 x 12;

90 x 11 DROP 70 x 8 DROP 50 x 8;

100 x 8 DROP 80 x 4 DROP 60 x 4

rear delt cable fly (straight set followed by heavy partials):  77 x 12 then 99 x 20 partials

cooldown:  twist x 150

 

notes:  this was intense!  My shoulders haven’t taken this level of abuse in a while, so I gave them lots of warmup.  I wanted to do more after the rear delt flys, but I realized I barely made it out of the overhead presses and I looked in the mirror and my eyes were bloodshot, so I called it a day and went to work.

 

After work, I went to do chest.

PM chest:  (60 sec rest)

pec deck:   warmup;

120 x 12 DROP 90 x 12 DROP 75 x 12 DROP 60 x 12

135 x 12 DROP 105 x 9 DROP 75 x 12 DROP 60 x 12

150 x 10 DROP 120 x 10 DROP 90 x 10 DROP 60 x 12

machine bench press:  warmup;

210 x 12 DROP 165 x 10 DROP 120 x 10 DROP 90 x 14

210 x 10 DROP 165 x 6 DROP 120 x 10 DROP 90 x 15

210 x 7 DROP 165 x 5 DROP 120 x 12 DROP 90 x 15

incline DB fly:

120 x 4 FAIL drop weight

100 x 12 DROP 80 x 8 DROP 60 x 12 DROP 45 x 12

100 x 4 DROP 80 x 4 DROP 60 x 8 DROP 45 x 8

100 x 5 DROP 40 x 4 DROP 60 x 10 DROP 45 x 10

cooldown:  20 min elliptical, twist x 150

 

notes:  I hit it hard, but this workout wrecked me!  Drop sets until you drop.  I crashed and burned pretty bad on the DB flys.  I think there are a few things at work.  For one thing, I am back on the diet again, and I don’t think I had enough fuel in me for an endurance workout.  I also had not done endurance chest in probably over a month, and it just was a shock.  Also the second workout of the day.  So for whatever reason I can conjure up, I definitely drained my tank, and limped across the finish line.  So the flys defeated me.

Another interesting event… so after I try the 60s for flys and just flat out fail and go grab some lighter DBs, I am sitting there trying to psyche myself up, regather my intensity, as well as scope out where my drop set weights are (drop DB sets in a crowded gym is a logistical nightmare), and this dude walks over looks at me and says, “Can I have the bench?”

Note he didn’t ask if I would be done soon, or if he could share, he just flat out asked to HAVE the bench.  I looked at him and said (as friendly as I could), “no, I am just starting, but you can take turns with me if you want”.  I saw a look in his eye like “WTF?” as if he was expecting me to let him take my bench?!?!  Do I look like a bitch to you, sir?  I let his crooked look slide and just repeated my offer.  He said “sure, I’m going to go warmup.”  Thanks for the tip bro, you go warmup.

So of course I’m doing triple drop sets with dumbbells, so there is a FOREST of dumbbells scattered around my bench now.  I’m done, he comes back, looks at the dumbbells, asks me “can you move all of these out of the way?”  So fuck whatever, sure I move 8 dumbbells 5 feet away, guy does his incline presses.  I gather my shit BACK UP again to the bench, do my set, all the while the guy is hovering over my shoulder, then I finish a set, drag my shit away, repeat.

I will admit, coupling the fatigue with this annoying dude (did I mention 2 min into this silly dance 2 other adjustable benches open up and dude doesn’t have the brains to go take one of those?)… it added to me failing with the weights.  I couldn’t focus, I was distracted on top of tired.  I can’t help but feel I would have gotten more reps if I didn’t have this troll on my shoulder.

It was my last movement of the workout, and I walked away PISSED, like this dude had just robbed me of my gains, wrecked my workout.  Honestly, I wanted to go hit something.  instead I stared in the mirror for a few minutes, took some deep breaths, and went to do my cardio and twists with the music cranked up.

 

Anyways, its all over now, that was my day at the gym!  how about you?  Any good workouts?

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