Wasn't able to get in a workout yesterday, my girlfriend had a bunch of business people over a work meeting and it ran pretty late. I wasn't able to get up in time to workout before work.
Got a good one in this morning though. Needed to work hard today too. We went out for some killer Thai food last night, then after helping a friend move some furniture we got some Orange Leaf on the way home. Holy calorie overload Batman! Time for a serious @ss whooping today.
Went to 3/4 of a scoop of STIMUL8 this morning and I think I may have found the new sweet spot. Not totally sure yet though, after a few days at 3/4 I may give a full scoop a shot (GASP!). Being as tired as I was I wasn't feeling up to a serious workout but as I got closer to the gym I got more motivated. I have a heavy metal MP3 cd in my truck and I kept turning the volume up a little when another song would come on. By the time I parked at the gym Devil You Know by Anthrax was vibrating my doors and mirrors. I was fired up!
I also mixed the BCAAs/SAAs at 2 scoops with 24 ozs. water. That's just right, no watered down, not too sweet, no powdery or chalking consistency. It was perfect during my workout.
Chest and Delts
Warm ups were a struggle. I think lack of sleep (5 hours the night before, and 5.5 hours last night) is taking a bit of a physical toll. But I normally get through a couple of working sets before I need to take my sweatshirt off. After 1 warm up set I was ready to rip off my SOA hoodie.
Smith Incline BP / DB Thumbs Down Laterals, 1 minute rest
115 x 12 / 10s x 12
135 x 10 / 10s x 11
155 x 8 / 10s x 10
155 x 5, 135 x 4 / 10s x 10, 10s x 5 with lots of momentum
I hadn't done strict thumbs down laterals in a long time. I had forgotten how friggin hard they were and how much they burned. Elbow was aching again on the presses. Thinking I may have a mild case of golfer's elbow. I'll go through PT treatmenst I know for GE and see if I can get it healthy again.
Low Cable Underhand Flys / Smith Upright Rows, wide grip, 90 seconds rest
20s x 12 / 95 x 10
20s x 11 / 95 x 9
15s x 14 / 95 x 8, RP, 95 x 3
High Cable Flys 1 set of 20s x 13
I attempted DB OHP but that stung my elbow in good fashion so I moved on to the uprights instead.
Flat DB BP / 1 Arm Cable Laterals, alternating sides / Hangng Knee raises for TUT, 1 minute rest
60s x 11 / 10 x 5, 5, 4, 4/ 12
55s x 10 / 10 x 5, 5, 4, 4/ 12
50s x 11 / 10 x 5, 5, 4, 4/ 12
My chest was feeling fried at this point which is odd because normally I have another round of heavy exercises to go at this point. I'm going to have to make it a point to get some serious sleep tonight.
Burn Outs:
Incline DB Flys to Incline Hex Press / Lateral Iso Holds / Hanging Knee Raises, extremely slow release, no rest
25s x 5, 8 / 10s x 15 seconds / 12
25s x 5, 7 / 10s x 14 seconds / 12
25s x 5, 6 / 10s x 12 seconds / 12
Since I didn't feel like I had worked my shoulders enough I went for one last killer set.
DB Upright Rows, Run the Rack
60s x 5, 55s x 5, 50s x 5, 45s x 5, 40s x 5, 35s x 7
I'll be skipping SOA tonight (thank god for DVR) so I can rest up. I'm very curious to see how well STIMUL8 will work for volleyball tomorrow. I've used other pres before, but given the focus (which still is kicking when I get to work) I think it'll help give me a major avantage. I post that up Friday morning.