OK. Today was SUPPOSED to be a day off. But I wanted more action. *itchy* So I took a quick heaping blast of pwo and headed to the public gym. Since traps are the new abs, figured I would do traps AND abs, and some arms just because.

I was a little nervous about trap work since I had just deadlifted yesterday, but resolved just to see how it goes and be very forgiving of myself. Good thing, because that trap workout sucked BALLZ.

pull-ups (assisted for 1/3 BW, 30 sec rests, grip varied)

9 widegrip
10 underhand
8 hammergrip
5 wide
7 under
6 hammer
4 wide
6 under

notes: warmed up, and hit the lower traps a bit

dumbbell shrugs (AMRAP, generous rests – around 2 min, pull up and back, used straps)

100s x 26
100s x 21
100s x 19

notes: Just wanted to pump them out. I thought I was just getting warmed up… turns out that’s all my traps had left, as I found out when starting the next exercise.

static barbell hold (straps, rest varied, grip varied)

405 x couple of seconds… (double overhand, rested 30 sec, tried again)
405 x couple of seconds… (crossgrip, rested 60 sec and tried to shake it off)
315 x 14 seconds (crossgrip, rest 60 sec)
315 x 9 seconds (crossgrip)

notes: WTF? I guess I was more worn out than I thought. Srsly?! I deadlift that much and I can’t just hold on to it? Admittedly I can’t remember the last time I did a static hold and it was weird using straps, but FUUUUUUUCCKKKKK. I was embarrassed, and gave up.

Overhead Shrugs on Seated Press Machine (one set only)

70 x 50

notes: this felt blessedly easy. wasn’t sure how high reps would feel, so maybe I was too conservative.

Arm Finisher

OK! Forget about traps, time to run the rack! Do 10 sets of curls, working your way up in DBs, then 10 sets of seated 2H extensions, working your way up with the DBs. Time to be a GIANT ARSEHOLE and put your hands on every dumbbell in a crowded public gym, hahaha.

(rest only as long as it takes to go find the DB and bring the last one back)

curls: 10s x 10, 15s x 9, 20s x 8, 25s x 7, 30s x 6, 35s x 5, 40s x 4, 45s x 3, 50s x 2, 55s x 1
extensions: 55 x 10, 60 x 9, 65 x 8, 70 x 7, 75 x 6, 80 x 5, 85 x 4, 90 x 3, 95 x 2, 100 x 1
curls: 10s x 10, 15s x 9, 20s x 8, 25s x 7, 30s x 6, 35s x 5, 40s x 4, 45s x 3, 50s x 2, 55s x 1
extensions: 55 x 10, 60 x 9, 65 x 8, 70 x 7, 75 x 6, 80 x 5, 85 x 4, 90 x 3, 95 x 2, 100 x 1

This turned into some unexpected extra trap work b/c of the constant loaded carries I was doing back and forth across the gym with the DBs to my seat and back for the extensions. Basically I was supersetting suitcase carries, LOL.

After 2 rounds of this, I felt like I was using too much English on the heavy curls and was taking too long to gather the testes to clean the weight up to my shoulder for the extensions, plus ppl were giving me dirty looks, so 3rd round I played with the baby DBs for the curls and used the tricep machine.

curls: 5s x 10, 7.5s x 9, 10s x 8, 12.5s x 7, 15s x 6, 17.5s x 5, 20s x 4, 22.5s x 3, 25s x 2, 30s x 1
pushdown machine: 10 x 10, 20 x 9, 30 x 8, 40 x 7, 50 x 6, 60 x 5, 70 x 4, 80 x 3, 90 x 2, 100 x 1

notes: even with no rest, the bicep curls in rd 3 were too easy. even though control was tight and got a good squeeze, felt too easy. tricep machine had a much faster turnaround, but could have gone heavier.

Roman Chair Straight Leg Raises (30 sec rest)

10, 10, 10, 10, 10

post-workout 20 min LISS on elliptical

I was destroyed after this! Grabbed a burger in the food court (its carb day again!) and headed home to take a much deserved nap. OK… NOW I feel like I need a rest day, hahaha.