Sickening Chest Day. Work is also sickening.

AM Workout

warmup:
Superset: (run through it twice)
– slow DB side raises (3 sec at top, 3 sec negs) x 6
– Cuban presses x 8
– 1 Arm DB shrug x 20

Closegrip Bench Press: Superset each set with Blackburns (generous rests, over 2 min)

bar x 5
95 x 5
135 x 5
*put on elbow sleeves and wrist wraps*
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3

notes: Yar, 3 solid sets of triples for me. Blackburns have worked wonders for my shoulder lubrication.

Incline DB Presses (60 sec rests)

50s x 5
55s x 5
60s x 5
65s x 5
70s x 5

notes: shoulder was well-lubed, the incline presses felt smooth, FINALLY. thank you solid warmup, and thank you blackburns

flat DB press (60 sec rests)

50s x 12
60s x 10
70s x 8
80s x 6
80s x 4

notes: shoulder getting tired now, so I didn’t take it up to the 90s.

V-Bar Pushdowns (30 sec rests)

57.5 x 20
57.5 x 20
57.5 x 10

Cable Crossovers (30 sec rests, high to low)

3 plates x 15
4 plates x 15
5 plates x 15

PM Workout

The apartment complex gym was crowded, some dude was having some kind of epic, intense battle to the death in his own head for the shitty, rusty bench press machine. So I just did pec deck while I waited.

Pec Deck (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15

notes: after all this, he was STILL on bench press, so I gave up and went to do cardio. 2 min after starting cardio, he left the bench press for the pec deck. LOL. After 1 half-hearted set of pec deck, he turned around and left. But I am too stubborn to stop doing cardio once I have started it, so whatever.

post: 15 min LISS stairclimber

post-post: sat in the hot tub for 15 min

woohoo! hot tub

real sleepy now, must sleep

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