Had a serious chip on my shoulder this morning, so I headed down to the gym.  Get it??!  Chip on my shoulder?!?  BAHAHAHAHAHA

Seated Military Press (Smith)

warmup:  bar only – 5 full ROM, 5 top half ROM, 5 bottom half ROM, 5 full ROM

(one continuous set, pausing only to adjust the stack of dime plates) – bar +30 x 10, +50 x 10, +70 x 10, +90 x 10, +70 x 10, +50 x 10, +30 x 10, +10 x 10 SLOW REPS

notes: Does that make sense?  Warmup set, then I set up a stack of 4 dime plates a side and a nickel plate a side (figured it would save time).  I don’t know how much the Smith bar weighs, who cares.  One continuous set, only pausing to add or remove plates.  On the last set I had a nickel on each side and I had to do them SLOW (5 sec neg and 5 sec pos).  The neg was ok, but the 5 second positive was MURDER by that point.  I actually had to take two pauses… after 4 reps I needed a second to catch my breath, then 3 more reps, another 2 sec pause, then the last 3 reps.

When I was writing all this down after, I realized I did too many sets, oops!  I was only supposed to do 6 sets, I did EIGHT.  Oh well, I guess that makes up for having to get up and flip the plates myself (would have been harder if I had someone to change them while I stayed in position.)

Behind the Neck Press (Smith) (45 sec rest)

bar + 30 x 15
bar + 30 x 15
bar + 50 x 15
bar + 50 x 15

notes: Stayed on the Smith because it is easy to control the depth if things go sour.  I have shtty rotator cuffs, so the ability to pull out quick was a must.  Started light, I learned my lesson on this QBM chit!  After Set 2, realized I could go heavier, so added weight.  Never went below the base of my skull, which I think is how low you are supposed to go.  Also added a set, this time on purpose so I could get more work done once I had my appropriate weight.

Superset Strict DB Side Raise Dropset and DB Front Raise (45 sec rest)

20s x 10 DROP 15s x 10 DROP 10s x 10 / 15s x 10
20s x 10 DROP 15s x 10 DROP 10s x 10 / 15s x 10
20s x 10 DROP 15s x 10 DROP 10s x 10 / 15s x 10

notes: Weight was just right for strict raises – keep arms completely straight, focus on tipping the pitcher of water out, get the pinkys high.  Keep arms from touching sides or swinging in front of you – by the last superset I couldn’t keep them from dropping down in front of me, but that’s ok, it was the end.  Could go a bit heavier on the front raises, but I didn’t know how dead I would be by then, so it was still a close guess.

Superset Closegrip Upright Row and Bent Over Superman Row (45 sec rest)

70 x 10 / 40 x 10
70 x 10 / 40 x 10
70 x 10 / 40 x 10

notes: Went a little too light on the upright rows, but I had never done superman Rows before, and wanted to save some gas in the tank for those.  Sadly, the Superman rows were hard, even at 40!  Need to get in a little practice on those bad boys.

Superset Behind the Back DB Shrugs and Bent Over DB Rev Flys (45 sec rest)

70s x 20 / 15s x 10
70s x 16 / 15s x 10
70s x 20 / 15s x 10

notes: I had never done behind the back DB shrugs, so I lowered the weight a bit.  I also have notoriously bad form on rear delt DB flys, so I kept it light to keep good form.  (I usually would rather do cable flys).  The Shrugs were AWKWARD.  I only got 16 reps in the second set because it just felt so awkward I had to put it down.  My butt is big, and the DBs are big, and everything kept fighting for space and twisting my wrists around.  Next time I do BB shrugs BTB, Fkk DBs.

Cardio – 25 min elliptical

Not bad!  I was humble with the weight, and it paid off pretty well!  Could maybe have gone a bit heavier, but I did some extra sets to work it out.  I am most thankful my shoulders held up endurance-wise, but to be honest, that is how I have been training them for the past few months anyways, lots of lightweight giant sets over heavy sets.  No bodyweight OHP for me, ROFL!

Advertisements