Don’t blame me for this one. If you work out in a gym with commercial music playing often enough, it gets stuck in your head.
AM Workout
Office remains bananas. I do what I can.
warmup:
– banded shoulder dislocations laying on stomach
– Y handcuffs
– kneeling thoracic extension and rotations
– static lat stretch
6-Way DB Raise (30 sec rests)
10s x 10
10s x 10
10s x 10
note: girl from office walked by, saw me working with the 10 lb DBs, gave me a sarcastic “have a good workout” with a smirk. BRB brushin the dirt off my shoulders. Cappin these delts, BEE-YATCH!!
Cable OH Tricep Extensions (60 sec rests)
32.5 x 20
37.5 x 20
37.5 x 20
Lying Cable Hammer Curls (60 sec rests)
37.5 x 20
37.5 x 20
37.5 x 20
post: 15 min LISS on the elliptical
PM Workout
After work, came home, ate food, napped, pooped, headed back to gym. mid-to late evening workout.
warmup: rumble rolled upper back, lats; rumble rolled armpits and the area over my ribs; shoulder capsule stretch; pec stretches; lat stretches; banded shoulder dislocations
Push Press (2 min rests)
bar x 5 strict
95 x 3 strict
135 x 1
*elbow sleeves and wrist wraps on*
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
Standing 1 Arm DB OHP (2 min rests)
50 x 12/12
60 x 10/10
70 x 8/8
80 x 6/6
85 x 3/3
notes: I did these strict, no leg drive. Also no wraps. Best I have done with wraps and leg drive was an 85 for 5 or 6 reps (and I was fresh), so I was actually quite happy with this.
Z Press (folded up yoga mat under butt, 60 sec rests)
45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5
notes: I am gradually moving further and further off the yoga mat, as my hamstrings get more flexible. I am barely on it now.
DB Hammer Curls (60 sec rests)
35s x 12
35s x 12
35s x 8
notes: mild improvement
Leaning Cable Strict Side Raises (30 sec rests)
2 plates x 10/10
2 plates x 10/10
2 plates x 10/10