Monday
Quite a good day today. The gym was really hot though and it was more tiring than usual. Luckily I have been doing the cardio consistenly in the last few weeks, otherwise I may have become comatose. Anyway here it is:
Ab rollouts 2x10-I am doing these more easily than a few weeks ago, however I feel as if I amen't progressing anymore. Time to start adding weight or doing a standing variation. I also won't to incorporate hanging leg raises, will need to get some rope or something to add weight with.
One arm Oh press-27.5kgDBx7x5x4 PR-Very nice on the first set. The goal was six but I made a 7th. Poliquins 5% solution has worked well. My shoulders are definitely a lot closer now in terms of strength, although the right is still a bit ahead. The left side has come a decent way in the last month though. I will be moving onto another variation of this now.
Chinups +9kgx6x5x4-Got the reps on the first set and then went down hill. My bw is 178 so it is up about 5lbs since I started doing this which needs to be taken into consideration. I was alternating with the above exercise again.
One arm bench 25kgDBx8 30kgDBx7x5-First bench move in three weeks, everything felt fine. Quite liked doing this, it is one of Ross Enamaits exercises he uses. Very effective if training alone, as your free arm can spot your working arm. Considering my numbers here I reckon my bench 1RM should be around where it was. This was done as the last exercise too. Not sure when I will do barbell bench again, haven't decided. Maybe in a few weeks. These were done with a hammer grip.
Pressups 2x10-Just wanted to add them in after the benching for shoulder prehab. I have to say I was surprised here. After doing the plyometric pressups the other day, these were a lot more explosive. Sweet.
GPP-DB swing 20kgDB 3x15-My cardio is definitely improving. Good stuff.
That was all for that workout. Later on at home I did:
Squat jumps 3x6-For explosiveness. Will be great if it has the same affect as doing the plyo pressups.
A. Floor Ghr's 3x5-Nothing too hard, just getting the hammies going. I did these using the toliet by hooking my feet under it and putting a pillow under my knees-go try it!
Glute activation-Getting the a** firing. Did dynamic stretching before the first workout as well.
And that was all. Had my usual post workout meal which is an XXL bacon double chesseburger from burger king, which is always great. Unfortunately it is sunny and I feel like having some more reservatrol but not too much. You know, I don't actually think drinking affects my workouts all that much. Obviously if I didn't have anything some hormones may be higher or whatever, but I can still progress from week to week. I remember back in December when I was drinking several nights a week, I didn't deadlift for a month and a half and then set that 12.5kg PR for reps. Go figure. It is not as if I am getting tanked so who knows.
Well that is all for today, will be doing some cardio and neck/calf work tommorow. May noy bother putting it in here. Until next time...
Quagmire
