Why is it so cold?  Holy jeepers.  like -20, without the wind!  everyone was running for shelter both last night and today.  Not me.  I was running for the gym!  The OHP area was crowded so I calmly waited my turn, and one guy let me have his spot after about 5 min.

Cycle 2 Week 2 OHP

Warmup (1-2 min rest, including time it took to do rotator cuff work)
45 x 5 / 15 lb DB taken through ROM 15 times per side
55 x 5 / roto work
65 x 5 / roto work

notes:  I got distracted and accidentally did the last set for 5 reps instead of 3, woops!

Main  (2 min rest, including time it took to do back work)

80 x 3 / widegrip pulldowns 165 x 5
90 x 3 / pulldowns 165 x 5
100 x 12 / pulldowns 165 x 5

notes:  I had a twinge in my right shoulder at the start, and I was worried the presses and the pushups from Friday would leave my shoulders tired.  But after about 5-10 min I was warmed up and destroyed the AMRAP set!  Time for Jokers.

Joker Sets  (about 2-3 min b/w sets)

110 x 3
120 x 3
130 x 3
140 x 2  WEIGHT PR

notes:  tied my prev PR but with a new weight!  Hooray!  Glad to bust past 135.  Can a 225 OHP be far off?  (probably, yes)  I normally superset the Jokers with some arm work, but I wanted to concentrate on the shoulders since I could sense the PR coming.  Then I dropped the weight for some hypertrophy.

First Set Last sets (about 2 min rest)
80 x 8
80 x 8
80 x 8

notes:  I decided to just do some triceps, since I wanted to save my biceps and forearms and whathaveyou for DL day tomorrow.

Assistance

Tricep Extension Machine (30 sec rest b/w sets)
70 x 10
80 x 10
90 x 10
100 x 8
110 x 5

notes:  Just tried out the weights until I got tired.

Then I went to go watch Smaug!

Advertisements