Holy cow! I can’t believe it’s already Friday again! It’s been a really busy week for me and the time has just flown since I posted my leg training blog on Monday afternoon. Sure enough, I was really sore from my split leg training on Monday. I usually don’t start getting sore until about 24 hours after a workout, but I was so sore Tuesday morning that I had a dream that someone shot me a bunch of times with an automatic weapon. I didn’t go down, but I was in a lot of pain in my dream. Then I woke up….in pain from the leg workout. Imagine that!
Tricia had to get her wisdom teeth out on Tuesday, so I trained solo at Hyde Park Gym. My shoulders were pretty stiff and a bit sore starting out, so I followed each bench press set with a light set of high pulley rows. Light rows was the plan. They started out light, but left to my own devices, they got really heavy by the end of the bench session. With my chest workout I’m trying to get used to handling some heavier weights again, so I worked up to a relatively heavy single…..definitely not a max….just fairly heavy. Then I finished with a set of maximum reps with a fairly light weight (185 lbs). My chest is actually still sore this morning. I added just a few sets of lateral raises and a few sets of curls at the end of the workout. I still want to bring up my biceps some more and also improve my medial deltoid to give my upper body more width.
Yesterday I had a morning cancellation and was able to do my heavy deadlifts for my split back workout. Again, I’m working up to heavy singles, but not to maximum singles. Yesterday I didn’t feel as strong deadlifting as I did last week. It was probably due to leftover fatigue from the super-heavy leg workout on Monday. I worked up to a 425 deadlift, where as last week I pulled a 435. I did some box jumps in between deadlift sets. On the jumps I don’t jump to fatigue. I do a set number of jumps at each height, going for maximum explosiveness.
I did my deadlift workout from 9:15am to 10am, then met Tricia for our regular back workout at 1:45pm. Yes, she just had oral surgery on Tuesday, but she had sent me a text on Wednesday saying that she was going nuts sitting around her parents house and needed to workout. Yesterday morning she sent another text saying that she could feel her muscles atrophying (is that a word) and couldn’t wait to workout! Now that’s a true gym rat in the making!!! LOL! She obviously had to take it easy in the workout, but she made it through the whole thing and wasn’t spitting any blood, so I guess she’s fine. My back was very fatigued from the heavy deadlifts and my strength was down a little. This morning as I sit here typing, my back is feeling really uncomfortable!!!
Tuesday Chest :
Bench Press Super-setted with High Pulley rows until the final set of high rep bench.
Bench press 135X12, 165X12, 185X8, 205X6, 225X4, 235X3, 245X2, 255X1, 185X20
High Pulley Row 120X12X12X12, 140X6, 160X4, 170X3, 180X2, 200X5
Incline Press 135X12, 165X10, 185X8, 195X3, 205X3, 185X7
Pec Fly Machine 3 sets 12 reps
Lateral Raise 3 sets 20, 15, 15
Alternate DB Curls 3 sets 12, 10, 8
Split Back workout
Deadlifts 135X12, 225X8, 275X6, 315X3, 365X2, 385X1, 405X1, 425X1, 315X10
Box jumps between DL sets 12″X10, 17″X6, 18″X3, 21″X3, 24″X3, 26″X3X3
Pullups 12, 10
Lat Pulldowns 4 sets 10-12 reps
Seated Cable Row 4 sets 10-12 reps
High Pulley Row 4 sets 10-12 reps
One arm DB Row 3 sets 10 reps
Back Extensions 4 sets 12 reps