Cycle 10 – 1s Week: BP: 1/4/12
Solid 6-7 hour sleep and possibly an hour nap before work.
Felt decent enough as I left my apartment and slightly better as I arrived at the gym. (6/10)
Still training under fast and I think today is one of those days I should have ate something beforehand.
Energy level dipped slightly as I started doing my rows but didn’t drop any more the rest of the session (5/10).
Still feeling old with my body issues bothering me a bit.
Left Hip still feeling sore and I think it was definitely from a bench press session a while ago.
Left shoulder is sore too and unsure where I got that.
Right wrist is weak and also not sure how I did that.
I know about my right elbow tendinitis and still; is not 100%.
Aside from that I think I actually had a good session!
Info:
Body Weight: 167 lbs on 12/30/12
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 30 mins
Fasted Time: ~13 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
2 minutes Jump Rope
Main Lift:
Bench Press
Warm-up Sets (w/ Fat Gripz Superset with Pull-ups):
BP: 45 x 10
PU: BW x 10
BP: 80 x 5
PU: +10 x 10
BP: 100 x 5
PU: +10 x 10
BP: 120 x 3
PU: +10 x 10
Work Sets (Superset with Pull-ups):
BP: 150 x 5
PU: +10 x 10
BP: 170 x 3
PU: +10 x 10
BP: 190 x 5 (e1RM = 222)
Training Max:
BP: 195 x 1
Weights still feels light.
Left hip started acting out on the 1st work set but didn’t notice it on the 2nd.
Figured out how I hurt my left hip during the top work set.
As I was doing the 5th rep on the top work set I started losing my tightness.
Pulled my left hip area trying to compensate and stopped from there.
I think I could have done 1-2 more reps if I was able to stay tight and not pull my left hip area.
Assistance Exercises:
Overhead Press w/ Fat Gripz & Superset with Dips:
(50% of Training Max)
OHP: 45 x 10
Dips: BW x 10
–
BBB OHP: 60 x 10
Dips: BW x 8
Rest 1.5 min
–
BBB OHP: 60 x 10
Dips: BW x 8
Rest 1.5 min
–
BBB OHP: 60 x 10
Dips: BW x 7
Rest 1.5 min
–
BBB OHP: 60 x 10
Dips: BW x 7
Rest 2 min
–
BBB OHP: 60 x 10
Dips: BW x 6
OHP somehow felt much lighter today.
may increase the weight slightly on this.
Still having a hard time doing all the reps on the dips even without the weight added!
Triceps burns starting on the 3rd set.
Kroc Rows (w/o Straps):
Left Arm:
Warm-up Sets:
105 x 5
105 x 5
Work Set:
105 x 22
Right Arm:
Warm-up Sets:
105 x 5
105 x 5
Work Set:
105 x 22
Think Leangains and fasted training has weakened me slightly.
I remember having the ability to do this with more weight and have a more difficult time today.
Still a few extra reps compared to the last time.
But maybe it is due to my body has less that 100% in various joints.
Ab Wheel Rollouts:
5 x 10
30 second rest first 4 rests and then 60 second rest the last set.
Felt difficult today and burns!
Finisher:
Tabata Jump Rope:
Work Sets: 20 secs x 8
Rest: 10 secs /set
Made a few more mistakes than usual today.
Probably my body is just tired.