1/5/2014 Mountain Training - Program 3 Week 4 - Phase 2 - Chest and Shoulders Woke to snow....slammed my BCAASAA and 1/2 scoop of stimul8 and shoveled the driveway to keep ahead of things. Then off through the park for 5km. Running in the snow sucks, slow and difficult - but that extra resistance just makes for a better workout. Between the two I would say that was 75 minutes of cardio. Took another 1/2 scoop of stimul8 with 4 max pump uncapped and 4 creatrona. As I was going outside my 16 year old daughter asked if she could try my workout with me. I was reluctant as I knew that would slow things down, but how could I say no - great chance to bond and see what she can do as she does go to the gym 5-6 days a week. So into the garage we went. Machine Flies - 3 warmups, 3 working sets - hard flex for 1 second at the top position 80x10 90x10 90x10 110x8 110x8 110x8 Incline Barbell Press - 2 warmup, 5 working sets - lower to 1" of chest, no lockout - continuous tension 135x8 185x8 205x8 205x8 205x8 205x7 205x7 - last two sets just could not get to 8. My shoulder pain started to flare up during this exercise. My daughter actually notice that my right side doesnt drop as much as my left. She noticed there was a slight tilt to the bar. So I must be putting more load on my left shoulder than my right. This would totally make sense. With lighter weight this did not happen, only when things got heavy or I started to struggle. Perhaps I should do more dumbbell work? Flat Dumbbell Press - palms facing, deep stretch with a pause at the bottom, 3/4 lockout 50x8 60x8 60x8 65x8 Decline Dumbbell Press (in place of Dips) / Band Over and Backs 50x10 / 8 60x10 / 8 60x10 / 8 Dumbbell Rear Raises / Band over and backs 20x10 / 10 20x35 / 10 20x35 / 10 20x35 / 10 - Must admit I paused alot during those 35 reps on all sets. Found it brutal. Next time around I will have to go with a lighter wait. Delts felt smoked. Dumbbell Side Laterals - raise to just above ears / Band over backs 15x15 / 8 15x15 / 8 15x15 / 8 15x15 / 8 - By the time I was on set 3, the bands over backs were just killing. Cage Presses 115x9 135x7 145x5 165x3 - daughter noticed again there that the left side of the bar was dropping slightly more than the right, and again shoulder was nagging. I might start lowering the weight a bit to even things out. Suggestions welcome.. Another gruelling but great session. Actually having Ashley in my gym with me helped decipher what my shoulder issue has been and the workout flew as we were able to talk abit and I was able to teach her some things. She was a trooper and went with light weight and did everything I did. At the end, she looked at me and said "oh my god i cant believe how hard your workouts are, thanks Dad." I left the garage feeling really good on this day.
Lying Leg Curls - 3 warmups/4 worksets 70x10 70x10 70x10 80x15 85x12 90x9 90x6 Smith Squats with Monster Mini Bands 135x8 185x8 205x8 215x10 215x10 215x10 Barbell Squats - feet wider than shoulder width, toes out, drop just below parallel 135x8 185x10 185x15 185x15 185x12 - I had nothing left, very wobbly on the way back up on 12 Teardrop Leg Extensions - pause in contracted positions for 1 sec 90x8 105x8 115x8 Barbell Stiff Legged Deadlifts - work deep stretch 160x10 170x10 170x10 - this workout was gruelling. Legs were burnt out and felt as though they were on fire. Walking up the stairs to grab a quick shower before going to get groceries was definitely made me smile. Just something about killing legs that makes you grin ear to ear. I have an interesting date night tonight. For those who have ever seen the Evil Dead movies, they actually developed a 'broadway' style show of it back in 2003 in Toronto. It went to Broadway, tour the USA and I think has a pretty long running stint in Vegas. It has been in Toronto for about 6 months, and I have always wanted to see it. And tonight I shall. Should be fun! Enjoy your day fella's. And bean5er congrats bro!
