Day 38, Wednesday, December 6
Halodrol Liquigels: 2/ 1/ 1
X-Factor: 1/ 2/ 1
Workout: Chest/ Shoulders/ Triceps/ Back Width/ Back Thickness
Incline Smith Press: 180 X 7+4+2 , 160 X 9+5+4 , Extreme Stretching
Shoulder Smith Press: 140 X 6+3+2 , 110 X 8+5+4 , Extreme Stretching
Floor Triceps Extension: 25 X 13+7+5 , 25 X 11+6+5 , Extreme Stretching
Chin-Up: BW X 9+5+4 , BW X 8+5+4
Rack Pull: 225 X 12, 315 X 7 , 225 X 11, 295 X 8 , Extreme Stretching
10 min LI on a bike
I did it, finally, 4 plates on the smith incline. That felt heavy but manageable. Those 4 reps took the best of me and I couldn’t complete 3 reps on the last mini-set so I was only a rep short of my goal. Shoulder pressing, however, was even better. I decided not to bother with the small plates and increased the weight by 30lbs. It seemed like a good idea for a number of reasons. Firstly, I am not a front-delt presser on chest exercises anymore so my delts had a lot left in them. Secondly, shoulders are my best and strongest part. Thirdly, I feel in the zone after that first exercise. And lastly, the smith machine provides enough safety for such endeavors. I almost got 7 reps on that first mini-set, I actually got it up an inch above my chin and held it there for 3 seconds, I couldn’t complete that rep for the life of me. I’m very happy with the outcome though, and I brought those two first exercises to the projected 11—15 rest-paused rep range.
Again, mind-muscle connection was lacking on back pulling and I only got one extra rep. Given that I don’t beat the logbook on those much better than that, it was ok. Besides, I am a few pounds heavier than the last time I did them.
I raised the platform on rack pulls a bit and now I am pulling from knee level. Actually, the bar lies just at the bottom of the patella. This made it more difficult but also helped me feel the exercises better.
A very relaxed workout overall and no ‘on’ feeling at the gym at all. Two more days on HLG!