Cycle 10 – 3s Week: Overhead Press: 12/28/12
Haven’t done much of anything since Monday.
Not much sleep and was tired most of the time so just rested the last few days and skipped some conditioning I had planned.
Had the night off the day before so after being up for another long time I finally managed to get 6 hours sleep then did stuff around the apartment and then a 3 hour nap before work.
Usually feel sluggish getting back to work after a night off but started feeling a but better as the shift ended and I prepped myself to go to the gym.
Took my usual pre-workout supplements and arrived at the gym feeling decent. (6/10)
Energy level improved a bit as I started my assistance exercises (7/10) and managed to sleep early to get enough rest for my shift later that night.
Still have the same issue with my left hip area feeling somewhat sore/tight and my right elbow tendinitis.
Otherwise it was a good session.
Info:
Body Weight: 169.5 lbs on 12/24/12
Pre-workout Warm-ups: 20 mins
Training Time: 1 hr 40 mins
Fasting Time: ~12 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
2 minutes Jump Rope
Main Lift:
Overhead Press:
Warm-up Sets (w/ Fat Gripz Superset with Chin-ups):
OHP: 45 x 10
CU: BW x 10
OHP: 50 x 5
CU: BW x 10
OHP: 60 x 5
CU: BW x 10
OHP: 75 x 3
CU: BW x 8
Work Sets (Superset with Chin-ups):
OHP: 85 x 3
CU: BW x 8
OHP: 100 x 3
CU: BW x 10
OHP: 110 x 5 (e1RM = 128)
Training Max:
OHP: 120 x 1
Sets felt very easy.
Easy enough to do extra reps on the top work set and felt like I still had at least 1 more in the tank saved.
Assistance Exercises:
Bench Press w/ Fat Gripz & superset with Dips:
(50% of Training Max)
BP:45 x 10
Dips: BW x 10
–
BP: 100 x 10
Dips: BW x 10
Rest: 1.5 mins
–
BP: 100 x 10
Dips: BW x 8
Rest: 2 mins
–
BP: 100 x 10
Dips: BW x 6
Rest: 1.5 mins
–
BP: 100 x 10
Dips: BW x 5
Rest: 1.5 mins
–
BP: 100 x 10
Dips: BW x 5
Increased the weight of the bench press slightly as it felt easy enough last session.
I did decrease the weight for dips and just did body weight for now until I can do 10 reps on each set.
My triceps felt like they are burning as I start the 3rd set on the dips!
Kroc Rows (w/ wrist straps):
Left Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 27
Right Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 20
Think I could have done 1-3 more reps on the left arm work set but i just wussed out.
Had a good rhythm on my right side until my right elbow acted up and made me drop the dumbbell!
I felt I could have done at least 5 more reps if my right elbow didn’t act up!
Dumbbell Side Bends (w/ Fat Gripz):
Left Side:
45 lbs x (5 x 10)
Right Side:
45 lbs x (5 x 10)
Sets was easy enough but what made it challenging was the grip work due to the Fat Gripz.
Finisher:
Tabata Jump Rope:
Work Sets: 8 x 20 seconds
Rest: 10 seconds/set
Really enjoy doing this as a finisher.
I may do something else as a finisher if I get bored.
