Felt beat up as hell this morning, and it didn’t make sense to put anything other than back and biceps in there, so I did cardio at the office in the morning.

AM Cardio 30-35 min stationary bike, ramping up resistance every 5 min

Banged out work, stupid meeting here, annoying thing there. At one point I threw a fit at the stupidity of it all and it worked – ppl gave me what I wanted, haha! Primadonna.

After work I felt stressed, and didn’t deeply feel like working out in a crowded gym. My stomach was upset, I prob needed a dump, was going to miss my bus, forgot my stuff in the office gym locker.

And then it hit me, just use the office gym again!! Sure they didn’t have a lot, but after office hours, it is empty and QUIET. I was immediately filled with joy. Let’s do it!

PM Back, Biceps, Core

warmup 15 min elliptical-type thing, kinda just simulated walking? thefuk. oh well. give my pre time to kick in.

Bent Over Smith Machine Rows (wide grip, explosive reps, 45 sec rest)

bar x 15
50 in plates x 15
70 in plates x 15
90 in plates x 15
140 in plates x 10
140 in plates x 10
140 in plates x 10

notes: I had never done these before and wanted to try them out. Felt ok, just hard to bring the bar higher than my abdomen, I want it below my abdomen at the bottom, which due to the track means it ends up there on the way up. If that makes sense.

Freehandle Widegrip Cable Pulldowns (45 sec rests)

95 x 15
115 x 10
135 x 10
155 x 8
155 x 8
155 x 8

notes: Every cable machine is different, and this one felt smooth but heavy. So 155 was all I could handle on this one.

Superset DB Pullovers and Closegrip Cable Row (explosive rows, hard squeeze, 60 sec rest)

60 x 12 / 97.5 x 15
60 x 12 / 97.5 x 15
60 x 12 / 97.5 x 15
60 x 12 / 97.5 x 15

notes: I kept the pullovers at 60 so I could work more on the MMC. 97.5 is as high as the cables go on each side, and I couldn’t find a wide bar to connect the two sides, so F it. I tried to explode hard on the rows with a held squeeze at the top.

EZ Bar Curls (30 sec rest)

75 x 12
75 x 12
75 x 12
75 x 12

notes: Instead of going heavier, I reduced the rest time and chased DAT PUMP. Ran right to the DB rack after to keep the pump party going.

DB Hammer Curls (30 sec rests)

30s x 12
30s x 12
30s x 12
30s x 12

notes: Argh, pump!! Dem forearm veins.

Superset Decline Crunches and Hanging Knee Raises(no rest, back and forth)

15 & 12
12 & 10
12 & 10

notes: hung from a bar suspended from the ceiling, and my grip and calluses were acting up hard, so it finished my arms off.

Then headed home! Don’t stop the party!! Feelin good.

Advertisements