Life has been pretty crazy. Work blew up. 12, 14 hour days. Boss better have my raise ready.

I ended up not being able to go to the gym for 3 days! Insane. I would get home from work, lay in the dark for a few hours, decompressing, then go to bed for real.

But that has passed. So I decided to slowly ramp back up to 2 a day.

But this week is almost over and I want to start fresh next week. So the last few days of this week will be a random mash-up of workouts. Don’t expect them to make any sense.

July 8

only workout

warmup: foam roll upper back, foam roll each lat; foam roll armpits, side of lats; shoulder capsule stretch; 45 degree pec stretch; lat stretch; resistance band shoulder dislocations

Widegrip Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

prone leg curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rests)

bar + 2 plates x 20
+2p x 20

post: 15 min cardio

July 9

AM Workout

warmup: rumble rolled IT Bands, Adductors, Piriformis; Dorsiflexions; TKEs; straight leg heel raises

High Bar CAT Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

notes: feels like I lost some speed

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10 p x 20
10 p x 20

Reverse Hyperextensions (30 sec rests)

12, 12, 12

DB Hammer Curls (60 sec rests)

35s x 12
35s x 10
35s x 8

Cable Side Raise (strict, leaning, 30 sec)

2 plates x 10/10
2p x 10/10
2p x 10/10

PM Workout

warmup: none

my back feels pumped even with the low amount of weight I did yesterday! crazy

Superset Cable Curls and V Pushdowns (30 sec rest b/w supersets)

1 plate x 15 / 1 p x 15
2p x 15 / 2p x 15
3p x 15 / 3p x 15
4p x 15 / 4p x 15
5p x 15 / 5p x 15
6p x 7 / 6p x 15

notes: by the time I hit round 6 I couldn’t do strict curls any more, so meh

Prone Leg Curls (30 sec rests)

1p x 20
2p x 20
3p x 20
4p x 20

notes: think I do enough leg curls? haha

post: 15 min cardio

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