Superset A (90 seconds rest):
Standing DB Press: 10x5x50
Weighted NG Chin: 10x5x+10
Had to clean up the weight for OHP, so didn't do anything heavier than the work sets. Should have 3x5x145 in a few weeks. Finally got 5x10 on the chins, but didn't have time for the last two supersets. Still feels good to get this workout done with so I can DL tomorrow.
No idea what the weight was this morning, but I ate well over a pound of turkey and didn't go overboard on the sides and desserts, so I don't think there was too much damage. Had another pre-workout donut; felt good.
Front Squat (every other minute on the minute)
10x45, 5x95, 2x125, 5x3x155
Leg Extension: 2x20x110
Leg Curl: 2x20x90
Adduction Machine: 2x20x110
Standing Calf Raise: 2x20x110
Felt stronger on DL than last week; took a minute or two more rest than usual between the last few reps and it seemed to help. I also used some liquid chalk again, in addition to the straps on the 305 set and above, for the first time in a while, and it seemed to help. I was pretty happy with four reps, but looking to the video I probably could have at least attempted a fifth.
Bumped up the FS weight and everything was still pretty snappy and easy.
Definitely had at least one more. I'm not seeing big ass breaths. Other than that, it looked pretty good. I'm not a tall, so maybe there's something else that I'm not tallpriveledged to see.
Definitely had at least one more. I'm not seeing big ass breaths. Other than that, it looked pretty good. I'm not a tall, so maybe there's something else that I'm not tallpriviledged to see.
I tried sumo once a number of years ago, but it didn't really click and seems like kind of a cop out, considering I'm relatively certain I'm built close to ideally for conventional.
Weight this morning: 194.6. Had an iron chef competition at the house last night; ate and drank more than on Thanksgiving by a non-trivial amount. Nieces are leaving this afternoon, so we will return to normalcy shortly.
11/30
Row (tabata, 20 s sprint, 10 second pace, 8 rounds): 4 mins, 1010 m total
Ab wheel (kneeling): 4x8
Walking: 45 mins @ 4 = 3.00 miles
Tired from the booze and deadlifting yesterday; had no gas for the tabata. Oh well.
Going to be onsite at a local client next Thursday/Friday/Monday, so I'm going to have to figure out how to get the gym in. Will likely go the next four days so I just have to fit the deadlift in workout by next Saturday, but it's still annoying.
Superset A (90 seconds rest):
Incline DB Bench: 10x5x75
DB Row: 10x5x100
Superset B (60 seconds rest):
DB Flye: 5x10x25
Facepulls: 5x10x55
Superset C (60 seconds rest):
DB Hammer Curl: 5x12x20
Cable Triceps Pressdown: 5x12x75
Felt a little week on bench, but I had a bit too much wine last night. Maybe could have gotten 3x4 with a spot, but felt like I should keep it safe. Superset A continues to be hard, but maybe I'll move up to 80s on incline in a few weeks.
Weight this morning: 189. Shocking that bookending ten days of not working out with two bouts of an extreme ****ting virus will cause the weight to fall off, although I ate like **** in the interim. Back to it, though.
Superset A (90 seconds rest):
Incline DB Bench: 10x5x75
DB Row: 10x5x100
Superset B (60 seconds rest):
DB Flye: 5x10x25
Facepulls: 5x10x55
Superset C (60 seconds rest):
DB Hammer Curl: 5x12x20
Cable Triceps Pressdown: 5x12x75
Dropped back down to 225 on bench because of the layoff, and it was a bit hard, but fine. My work capacity was killed, though, because superset A was terrible and I felt like quitting/could not breath after the third set, but I finished with no modification to the rest time or missed reps. I did lie flat on the floor for two minutes afterwards, though. Everything else was fine.
4 minutes between squat worksets, 3 minutes between DL worksets, and 90 seconds between everything else. The big lifts were noticeably harder than last time, so I'll stick at these weights for a while I think. SALTS4lyfe