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coolcolj
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Thursday 25th May - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 2 - Upper 1 - Microcycle 8
Had a bit of slight headache going to gym, but the workout wasn't too bad.
Felt semi-strong. Damn bodyweight was up by a lot though
I also did a few sets of neutral grip dumbell presses here and there, pretty easy sets of 10 with 15, 30 and 40lb dumbells
Bodyweight at gym - 207lbs in winter clothing
Workout time - 1+ hour
Workout rating - 7/10
General warmup -
1) dynamic stretches and swings
2) bar complex with 30lbs - RDL+shrug onto toes, military press and hang powerclean
3) scapular pushups - on bench x 15, on floor x 15
4) Stretched side of neck, traps, quad/hip flexor and external hip rotor on the warmup sets - 15secs each
Rotating Sets between each exercise
Resting 1min on warmups and 3.5 mins between each exercise on work sets
and then 4 mins when I dropped some exercises out
Chest Supported 45 degree T-Bar Rows - Overhand grip
warmups - semi explosive and 3 sec ISO hold at top on last rep of each set - Bar+25lbs x5, +45 x4, +70 x4, +90 x3, +115 x3, +135x1 and + 150 (no iso)
controlled, 3sec ISO hold at the top
Rotation 1) Bar + 150lbs x 4 --> hard +15lbs NEW PR!!
Rotation 2) Bar + 150lbs x 3 + 1 rep without the ISO
135lbs on the warmup finally snapped up fast enpugh to rattle the plates at the top, so I figured it was time to go up in weight and get me a new PR.
150lbs felt pretty hard, posterior chain was tensing fiercely. Funny that the 2nd set felt easier and my posterior chain didn't tense up, but I was able to rep it as good off course. On my road to 4 plates now!
Dip Shrugs
Warmups - lockout hold x 10sec + 4 reps, BW 3x5, 10lbs x5
3 sec ISO at top and bottom
Rotation 1) BW+25lbs x 7 (+5lbs)
Rotation 2) BW+25lbs x 5
That was pretty hard, lots of shaking, extra bodyweight from carbup mae it much harder. Will stay here and build up a base
Elbow On knee External rotation
warmups - 1kg x 8, 3kg x5, 4kg x 3, 5kg x3, 15lbs 2x3
30secs rest between each arm
Rotation 1) 20lbs x 3
Rotation 2) 20lbs x 3 --> hard
took it a bit easier realtively speaking. No ISO hold today, still had to work though.
-----------------------
various static stretches for whole upper body and some lower body
Had a bit of slight headache going to gym, but the workout wasn't too bad.
Felt semi-strong. Damn bodyweight was up by a lot though
I also did a few sets of neutral grip dumbell presses here and there, pretty easy sets of 10 with 15, 30 and 40lb dumbells
Bodyweight at gym - 207lbs in winter clothing
Workout time - 1+ hour
Workout rating - 7/10
General warmup -
1) dynamic stretches and swings
2) bar complex with 30lbs - RDL+shrug onto toes, military press and hang powerclean
3) scapular pushups - on bench x 15, on floor x 15
4) Stretched side of neck, traps, quad/hip flexor and external hip rotor on the warmup sets - 15secs each
Rotating Sets between each exercise
Resting 1min on warmups and 3.5 mins between each exercise on work sets
and then 4 mins when I dropped some exercises out
Chest Supported 45 degree T-Bar Rows - Overhand grip
warmups - semi explosive and 3 sec ISO hold at top on last rep of each set - Bar+25lbs x5, +45 x4, +70 x4, +90 x3, +115 x3, +135x1 and + 150 (no iso)
controlled, 3sec ISO hold at the top
Rotation 1) Bar + 150lbs x 4 --> hard +15lbs NEW PR!!
Rotation 2) Bar + 150lbs x 3 + 1 rep without the ISO
135lbs on the warmup finally snapped up fast enpugh to rattle the plates at the top, so I figured it was time to go up in weight and get me a new PR.
150lbs felt pretty hard, posterior chain was tensing fiercely. Funny that the 2nd set felt easier and my posterior chain didn't tense up, but I was able to rep it as good off course. On my road to 4 plates now!
Dip Shrugs
Warmups - lockout hold x 10sec + 4 reps, BW 3x5, 10lbs x5
3 sec ISO at top and bottom
Rotation 1) BW+25lbs x 7 (+5lbs)
Rotation 2) BW+25lbs x 5
That was pretty hard, lots of shaking, extra bodyweight from carbup mae it much harder. Will stay here and build up a base
Elbow On knee External rotation
warmups - 1kg x 8, 3kg x5, 4kg x 3, 5kg x3, 15lbs 2x3
30secs rest between each arm
Rotation 1) 20lbs x 3
Rotation 2) 20lbs x 3 --> hard
took it a bit easier realtively speaking. No ISO hold today, still had to work though.
-----------------------
various static stretches for whole upper body and some lower body
