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