I was 100% ready in my mind and about 60% ready in my body to make it to the gym today.  It was a lose-lose, either I hang at home and recoup my body and lose the hunger and the drive to lift as I slowly morph back into a lazy bum, or I feed the mental beast but potentially delay my recovery.

So I chose the gym.  I made it there for about 11 AM, took a scoop of Fast Fuel about 20 min before, a scoop during, a scoop of ReGen during and a scoop of ReGen after.  I was ok, just some light hacking and wheezing a few times.  I sweated like crazy.  I made sure to be extra clean with the equipment, wiping off every dumbbell, rubber grip or seat surface I came into contact with, with disinfectant.

Nov 2 – Shoulders, Back, Triceps  (regular tempo, 45 sec b/w all sets)

Standing Overhead Press

45 x 15

65 x 15

75 x 15

75 x 13

75 x 10

I ran out of gas pretty fast on these, but I think it was more a case of me being slow to warm up, even adding in a few light sets didn’t fix that.  Gym was rather crowded, so I changed spots a few times during these sets.

Upright Rows

75 x 15

75 x 15

75 x 15

75 x 15

These helped me to warm up a bit more.

Cable Reverse Fly

55 x 15

55 x 15

55 x 15

55 x 15

I really wanted a pec deck with free-moving handles so I could try and hit my rhomboids a bit more, but this particular gym didn’t have that handy, so I used what was readily accessible.

Closegrip Cable Row

180 x 15

180 x 15

180 x 15

180 x 11

I found this weight heavier than usual.  Maybe this cable machine needed a little oil in the feed.

Widegrip Pulldown  straight up and down

135 x 15

135 x 12

135 x 12

135 x 10

I had a bad habit of leaning back all the time, and built up my strength in the past that way.  There’s nothing wrong with that on its own, but as part of my training, I realized I was neglecting areas of my back by not pulling it down straight down without the lean.  The back is a big area, and you need to hit a lot of angles to fill it out right. So I have started pulling it straight down again, and of course that means the weight has dropped since that part of my back is a bit neglected.  So kind of a back to basics for me on that one.

Assisted Chin Ups underhand grip

15, 12, 10, 10

Just finishing the back off, with a little help from the biceps.

The biceps work inspired me, so I decided to hit the tris a little bit.  Not a lot, just a little.

Skullcrushers

75 x 5

75 x 6

I tried to do these, but felt a pain my left elbow on the lower right away.  I waited 2 minutes, then tried a second set.  Again pain, so I chose different exercises.

Tricep Extension Machine

70 x 15

70 x 15

80 x 15

90 x 12

Lots of people don’t explore full ROM with this machine, and I am probably guilty of that too.  I tried to do full ROM, which includes both a straight arm at one end, and having your forearm touch your bicep at the other end.  My full extension was tricky, I couldn’t really bring it all the way without the plates resting on the machine, so I had to stop a little short.  I noticed the weakest part of my ROM was right before the full contraction, so a good point for me to keep focusing on in the future.

Standing 2 Hand DB Extension

70 x 15

70 x 15

70 x 15

70 x 10

I really wanted to use the cables, but that area was too crowded and I wanted to be done.  So I used a dumbbell, and went a little lighter to take it easy on my elbow.

And that was that!  A lot more exhausting than it should have been, but I am not 100% yet.  It actually felt a lot like my old workouts a few years ago, when I weighed about 90 more pounds.  When it was all just grind and no real joy or momentum.  That’s ok, I know the fun will be back soon 🙂

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