Frustrating week.

July 16

warmup: foam rolled upper back, lats, armpits; shoulder capsule stretch; static lat stretch

Widegrip Lat 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

Straight Arm Pulldown (30 sec rests)

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

after: cardio 15 min

This WAS going to be my AM workout, but then I had to work late… and this became my only workout. Boo

July 17

Only ended up doing one workout on Friday too. Slipping on that 2 a day! The time requirements for a 2 a day routine are no joke. I thought summertime at work would be quiet enough that I can find the time, but its fukkkkkking bananananas all the time, there aren’t enough hours in the day to get my work done.

I was supposed to go to the strongman gym in the evening, but the guy with the keys changed his mind, so I was ass-out-of-luck. I had to go find another gym, and by now it was 10 pm and I was miserable as ****.

Late-Night Workout

warmup: foam rolled upper back, lats; rumble rolled IT Bands, Adductors, Piriformis; static low back stretch

Deadlifts (2 min rests, SABOs)

160 x 5
200 x 5
240 x 5
*belt on*
290 x 3
340 x 3
340 x 3
340 x 3
340 x 3

notes: my ass was dragging on the first working set, until I kicked myself in my own ass and got mad and did the other sets with no issues.

Block Pulls (2 min rests, set below knees, SABOs, kept belt on)

260 x 10
280 x 10
260 x 10
*belt off*
220 x 10

notes: I was worried high-rep block pulls would be as exhausting as high rep deadlifts… but to my pleasant surprise they are not. So I had more fun than I thought.

Closegrip Cable Row (60 sec rests)

160 x 6
160 x 12
160 x 12

notes: that first set, the grips were shredding my calluses, just straight metal patterns that had not been filed down, so I quickly found an attachment with a rubber coating

Prone Leg Curls (60 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 14

notes: by now it was approaching 11 pm, and I was struck by a massive dose of NoLongerGivvAFukk, so I went home, lol

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