Shoulder stretch, foam roller
Warm up sets
Working sets:
190 x 3
215 x 3
240 x 3
Assistance work:
Barbell Row:
Warm up sets
Working sets:
135 x 5
155 x 5
175 x 20
Close grip bench:
135 x 10 x 3
Neck work:
10 x 10 x 3 (front & back)
Foam roller
Started working my neck; used a 10lb plate and worked the front, then the back. Likely will consider buyin my own harness as I think it would work a lot better than holding a plate to the front or back of my head. haha.
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
355 x 3
305 x 3
455 x 3
Foam roller
Not feeling 100% so just got in, did calculated lifts, out. Hopefully feel better later this week.
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
310 x 5
355 x 5
400 x 6
Assistance work:
(a set of each exercise, done in succession)
Leg press:
430 x 10 x 3
Calf press (on leg press machine):
430 x 15 x 3
Ham curls:
135 x 10 x 3
Foam roller
Am not at all satisfied with only getting 6 reps on my last set. Not at all. I was off somehow, but that’s how it goes, no point dwelling on it.Ready for a fun weekend.
Shoulder stretch, foam roller
Warm up sets
Working sets:
175 x 5
200 x 5
230 x 5
Assistance work:
Barbell Row:
Warm up sets
Working sets:
125 x 5
145 x 5
165 x 20
Close grip bench:
135 x 12 x 3
Foam roller
So I’ve started to plan out and calculate my barbell rows as well. I need to bring these up and work on my upper back. As you can see by the number of reps I got on the last set, I probably miscalculated my EST 1RM. haha. I’ll still ride out this cycle with the current calculations I made and readjust on the next cycle.
Should stretching, foam roller
Warm up sets
Working sets:
115 x 5
135 x 5
150 x 7
Assistance work:
Pull-ups (Wide-grip):
BW x 8 x 1 (then pulled a muscle in my neck; no idea, but it sucked)
Lat pull-downs (Wide-grip):
132 x 8 x 2
144 x 8 x 2
Dips:
BW +45 x 8 x 4
Foam roller