Was able to switch the order today: big workout in the morning, then some light work in the evening.

AM Workout

With all the pressing on the menu, warmup would be a priority.

warmup: 2 Supersets of
1. DB Side Raises x 6, with 3 second holds at the top and 3 second negatives
2. Cuban Presses x 8
3. 1 Arm DB Shrugs x 20

Closegrip Bench Press: superset each set with a “YWT iso-hold”, laying on my stomach, hold my arms up in each position for 10 seconds
(60 sec rest after the YWT before another set of CGBP)

bar x 5 / YWT
95 x 5 / YWT
135 x 5 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT

notes: yar, 8 working sets. working out alone meant I had to burn through some energy unracking it, which sucked.

Incline DB Press (90 sec rests)

35s x 5
50s x 5
60s x 5
65s x 5
70s x 5

Flat DB Press (90 sec rests)

50s x 12
60s x 10
70s x 8
70s x 6
70s x 4

notes: by the time I got to the 3rd set, my shoulders were damn tired, so I kept the weight for the next few sets

V Bar Pushdowns (30 sec rests)

57.5 x 20
57.5 x 15
57.5 x 11

Decline DB Flys (30 sec rests)

15s x 12
15s x 12
15s x 12

notes: these don’t do much for my chest, but they warm up my shoulders a bit, so I focused on the stretch at the bottom

Full day of work.

PM Workout

Thought I could use the apartment crappy gym then chill in the hot tub, but the hot tub was under maintenance, so whatever.

warmup: none

Pec Deck (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15

notes: lightweight, but tired out my chest nice and good. pre-exhaust accomplished.

Bench Press Machine (extra-widegrip, 30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15

post-workout: 15 min LISS

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