Cycle 12 – 5s Week: Overhead Press: 5/3/13

Short nap and around 6.5 hours sleep before work.
Only felt decent as I arrived at the gym after work. (5/10)
Energy level spiked quickly starting with my 1st work set (6/10) to the 2nd work set (7/10) and peaked on my top work set (8/10)!
Slight dip in energy level as I started my assistance exercises (7/10) but remained steady after that.

I skipped the conditioning a couple days ago as I had my right elbow tendinitis flare up, a slight kink on my left traps and neck and slight right knee pain.
Still having a slight issue with it as I started today but I guess my adrenaline numbed them a bit as the session progressed.

Overall a good session despite some issues today.


Body Weight: 168.6 lbs on 4/28/13

Pre-workout Warm-ups: 25 mins

Training Time: 1 hr 45 mins

Fasting Time: ~11-12 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+30 x 10

OHP: 60 x 5
CU: BW+30 x 10

OHP: 75 x 3
CU: BW+30 x 10

Work Sets (Superset with Chin-ups):
OHP: 80 x 5
CU: BW+30 x 10

OHP: 90 x 3
CU: BW+30 x 10

OHP: 105 x 6 (e1RM = 133)

Training Max:
OHP: 120 x 1

Sets felt super easy today specially with the extra boost of energy I gained.
Top work set goal was 8 reps which was easily achieved and felt like I could have done at least 2 more reps if I wanted!
Even happier than I managed to get all the reps on the chip-ups supersets!

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP:45 x 10
Dips: BW x 10

(40% of Training Max)
BP: 80x 10
Dips: BW+15 x 10
Rest: 60 seconds

BP: 80 x 10
Dips: BW+15 x 10
Rest: 90 seconds

BP: 80 x 10
Dips: BW+15 x 10
Rest: 90 seconds

BP: 80 x 10
Dips: BW+15 x 10
Rest: 90 seconds

BP: 80 x 10
Dips: BW+15 x 10

Sets 1-3 of the bench press felt easy enough.
Last couple sets was getting more challenging as my arms felt the burn of the superset from the dips.
Dips as usual was difficult to do but happy that I managed to push myself to do them all!

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 39

Right Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 41

I was pumped to do these today.
Another PR on reps made today compared to last session!
Had to explain to the people counting my reps for me what I was doing and surprised them with what I have done.

On another note, I grunt.
I grunt LOUDLY specially when doing the last few reps of the kroc rows.
Unfortunately I had some people complain about my noise again comparing it as if someone was being raped in the gym.
To be honest it HURT doing all those reps and I am LOUD!
I was specially loud today considering the rep PR!
But I thought I was in a hardcore gym …
It’s one thing if some of the “Ladies” was complaining about it.
But I know there was some BIG Bodybuilders that have been making fun of my noises for a long time now that I just block off with my music.
Funny enough no one bothers them when they make huge noises doing their thing but someone 1/2 their size working hard gets complaint to the front desk.
Whatever, guess I will have to assimilate until I can find another place to train the way I want to …

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
55 x (5 x 10)

Right Side:
55 x (5 x 10)

Rest time was 30s on sets 1-4 and 60s on the 5th set.
Left side felt easy enough but was getting difficult at times on the right side as I super set these.


Jump Rope:

Work: 5 minutes

Finished strong and energy level was good still! (7/10)