Hi!  Sorry for the delay in putting my workout up.  these things can’t be avoided sometimes.

 

My routine has been changed up, in an effort to refocus on weight loss.  Too late to shred for summer, but goddamn it, I can be shredded for Halloween, ROFL!  5/3/1 goes back in the closet for now, just a little while!

 

May 26Chest & Shoulders

(about 60 sec rest b/w sets)

Giant Set:  Flat DB Press & Cable Fly & Incline TRX Pushups

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 20

notes:  I was sucking wind, this workout was already tough!

Giant Set:  Standing OHP & Strict DB Side Raise & seated Arnold presses

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

notes:  coolness went out the window, I was just trying to get through this

Giant Set:  unilateral flat DB press & unilateral RD cable fly & Upright Row (we tried a Cuban Press, but my rotators weren’t havin it)

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

 

was going to do cardio, but I went for a massage instead!  massage focused on calves, forearms, some shoulder and back.  my Right side is tight across the board, and I am being warned my back needs some extra TLC sometime soon.

 

Quite the opposite of TLC, May 27 was Back Day!

Right after work, headed to a backup office gym.  I thought it would be empty, sadly it was not, and juggling circuits got a little awkward.

(rest time between sets varied 20-60 sec, depending on waiting for someone)

Giant set:  Bent Over DB Row & Closegrip Pulldown & Straight Arm Pushdown

100s x 6/6     120 x 12     20 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

notes:  cable work got tough, but I grinded it out!

Giant Set:  Assisted Hammergrip Pullups & Widegrip Cable Row (hammergrip, elbows high) & Reverse Pec Deck (free handles)

6     100 x 12     50 x 25

6     110 x 12     40 x 25

6     120 x 12     40 x 25

6     130 x 12     40 x 25

6     140 x 12     40 x 25

notes:  pec deck was a little stiff at the start, but I got the hang of it.  hittin them rhomboids!  I could feel the work the RMT did the day before, left rhomboid was poppin and snappin!

 

post workout:  30 min elliptical, incline, resistance, music 🙂

 

 

Just keep working and grinding!  Keep at it dude.

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