Cycle 9 – 1s Week: BP: 11/23/12
Had not been sleeping well the past couple days.
Around 5-6 hours last couple of days.
Was not able to eat well before I went to work also.
Took my dogs for a walk after work then straight to the gym.
Arrived feeling alright but not great (6/10) but it was steady energy overall.
Session was decent despite the stall but could have been better if I have taken care of myself better the last couple days.
(Damn you real life!)
Two more sessions to finish my 1s week then I will be deloading all my lifts and hopefully build myself up better in time!
Info:
Body Weight: 171.5 lbs on 11/18/12
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 30 mins
Fasted Time: ~9 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Main Lift:
Bench Press
Warm-up Sets (w/ Fat Gripz Superset with Pull-ups):
BP: 45 x 10
PU: BW x 10
BP: 95 x 5
PU: BW x 8
BP: 115 x 5
PU: +45 x 5
BP: 140 x 3
PU: +45 x 5
Work Sets (Superset with Pull-ups):
BP: 175 x 5
PU: +45 x 5
BP: 200 x 3
PU: +45 x 5
BP: 220 x 0 (Stall)
PU: +45 x 4
Work sets felt heavy from the start.
I was inches away from getting that last rep but lost it.
Think it was the combination of not enough sleep/rest and that my form was far from perfect.
Tightness was compromised and need to work on having that throughout the set.
Assistance Exercises:
OHP w/ Fat Gripz & Superset with Dips:
(40% of Training Max)
OHP: 45 x 10
Dips: BW x 8
–
BBB OHP: 60 x 10
Dips: +25 x 5
Rest 2 min
–
BBB OHP: 60 x 10
Dips: +25 x 4
Rest 2 min
–
BBB OHP: 60 x 10
Dips: +25 x 4
Rest 2.5 min
–
BBB OHP: 60 x 10
Dips: +25 x 4
Rest 2.5 min
–
BBB OHP: 60 x 10
Dips: +5 x 3
Press felt better compared to last session.
Think I had my arm placement and hip movements better.
Dips still hurting though.
Kroc Rows (w/o Straps):
Left Arm:
Warm-up Sets:
100 x 5
100 x 5
Work Set:
100 x 25
Right Arm:
Warm-up Sets:
100 x 5
100 x 5
Work Set:
100 x 21
Completed the left side with around 2-3 more in the tank.
Right side was done when my mind just gave up on me.
Ab Wheel Rollouts:
5 x 10
30 second rest between sets.
Felt easier today somehow.
Finisher:
Tabata Burpees w/ Pull-ups:
4 x 1
3 x 1
3 x 1
3 x 1
2 x 1
2 x 1
2 x 1
3 x 1
Burpees with pull-ups at the end of each rep using Tabata method again.
Laid down on the floor for a few seconds when I was done.
