Two days ago was Heavy Legs, and I’m paying that price today. For me, the worst soreness, if it’s gonna be bad, is 2 days after. Then yesterday I went after my Traps with a vengeance and they’re sore from the top down to the middle of my back. Needless to say, I’m beat the hell up, and my body is constantly trying to put me into sleep mode.
Yesterday the workout went something like this…
Bent Over Rows – 225×4, 230×4, 4, 4, 4
A week prior was able to do 4 sets of 4 at 225, but the form started to fall apart at the 3rd set. However yesterday I was able to keep the form tight for all 5 sets, with an extra 5lbs attached.
Asst Pull-Ups – 66×5, 5, 5, 5, 30×5
I’m thinking instead of 5lbs a month, I may jump it up to 5lbs a week, see what happens. My strength is shooting up a lot faster than I imagined.
Bicep Curls – 45×5, 5, 5, 5, 50×5
Finally, after years of having pathetic strength in the curl department, I’m doing decent.
Barbell Shrugs – 225×8, 8, 8, 8, 275×5, 5
I make sure to squeeze at the very top for a few seconds, because it makes the lift more intense, which is needed since the range of motion is so short. I also prefer the Barbell as opposed to dumbbells because I feel it more in my upper back, and the deeper portion of the traps.
20 minutes of incline cardio.
Today was Bodybuilding Style Push Day.
Over Head Press – 135×5, 5, 5
Flat Bench – 225×5, 5, 5
I felt like I could have hit 6 or 7 reps on the Flat Bench, and the OHP would have gone a bit easier too if my traps weren’t sore. Really, if you want to increase your strength on something, I urge you to do at least twice a week.
Incline Bench – 115×10, 10, 10, 10, 10
When it comes to the bodybuilding style lifts I rest only 30-60 seconds to up the intensity, and try not to care at all about the weight.
Standing Shoulder Lateral Raise – 17.5×10, 10, 10, 10, 10, 12.5×7, 7.5×7
For the first three sets I switch up the style. First set is standard, second set I twist at the top like I’m pouring out water, third set I lean forward a bit and bring the dumbbells all the way in front of me instead of just to the side. The final two sets are standard, and then after the final set I do two drop sets.
Single Arm Dumbbell Skullcrushers – 25×10, 10, 10, 10, 10
An arm only gets rest when the other is working, and this gets brutal, fast.
Standing Side Triceps Extension – 10×10, 10, 10, 10, 10
As with the Skullcrushers, an arm only rests when the other is working. After the crushers and this, your triceps will have an insane pump.
Incline cardio for 20 minutes.