Really rough session today. It was just one of those days where I was too busy all day to even think about the workout until I walked in the door. I just launched a new e-book with Steve Kuclo (check it out here!) and a whole slew of work projects are coming to a head all at the same time at work….just one of those days where I wasn’t able to put any thought into training.
I’ve been meaning to switch up exercises on my Upper session since I’ve been stuck without a PR on a few movements for two consecutive sessions….but, like I said, i didn’t get a chance to think about the workout so I ended up rolling with the same routine to start–and it didn’t go well.
I trained with Jason Cooper, which was a definite help because I don’t know that I would have pulled it together the second half of the workout if I was flying solo
Flat Dumbell:
140s x 15
*I tried the 170s, but they might as well have been 710s because they weren’t happening
Hammer Machine Seated Shoulder Press:
315 x 10
365 x 4
*I needed to plan this pressing portion out better. My left shoulder is getting too inflamed and repeating the same motions is just making it worse and worse.
Close Grip Bench:
315 x 4
225 x 2 x 10
*This was the low point. I don’t even know what happened here….there was just no strength when pushing
Pec Deck:
Muscle Round stack x 24
*I actually got something like 6 or 7 the last set, so probably 26-27 total reps
Machine Dips:
6 45s x 24 total reps
Pull Downs:
200 x 24 total reps
Two-arm dumbell rows:
170s x 8
150s x 15
*For some reason, no matter what else is going on with my body, my rowing strength is always there if I can find a way to fire up for a set
Trap Bar Rows:
225 x 2 x 10
*done with a “trap bar,” that diamond shaped deadlift bar.
Rope Pullover:
160 x 24 total reps
Lateral Raises:
Triple Drop
60s x 12
40s x 12
20s x 12
Machine lateral raise:
50 x 20
Incline sit ups:
Muscle round 6 x 4
I’m a month into this program now. I’ve enjoyed it and have been more motivated to train than I have in a long time. Now that I’ve given it a solid month, I’m going to start making a few adjustments to allow me to continue working through injuries and some other adjustments for certain body parts. I’ll keep the training logs updated.
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