Date: 09/20/2019
Pre-Workout
*CL White Flash
Intra
*Dextrose, HydroBCAA
Workout
*BB bench: 155x8, 165x7, 175x5, 135x9
*Incline iso machine: 25 -> go up in 10s -> 55x10>6>4>45x6 (1 cluster) each side weight
*stretch pushups with feet up > feet down > regular pushups (2 rounds, failure each exercise.. reps something like 7-8 > 5-6 >3-4
*low cable cross overs: 9x10,10,10
*db hammer: 30x8,8,8,8
*db preacher: 20x8, 15x10,10,10
*ez bar curl: 50x8>8 bottom partials (4 rounds)
*rope tri extension: 27.5x12 > 10 partials out of stretch (4 rounds)
*reverse grip single handle try extension: 7.5x12,12,12,12
*cg bench: 115x6,6,6,6
Comments
I kept feeling so weak on the bench press until I checked my numbers last week. I beat my numbers on 165 and I could have probably matched 175 with last week, but I got discouraged yesterday so I dropped the weight and did 1 final set of super controlled and slow eccentric pause for 2-3 sec and explode up. I'll take my numbers with me next week, this week I forgot to take them. This last set cooked my chest though so I think I will keep that technique for a while on the last set. So damn sore today.
Made some quick dinner for a movie night with the wife
Another note: for the past month I have kept things super consistent and weighing my food. I feel like I have been making great progress.
salmon nachos
Pre-Workout
*CL White Flash
Intra
*Dextrose, HydroBCAA
Workout
*BB bench: 155x8, 165x7, 175x5, 135x9
*Incline iso machine: 25 -> go up in 10s -> 55x10>6>4>45x6 (1 cluster) each side weight
*stretch pushups with feet up > feet down > regular pushups (2 rounds, failure each exercise.. reps something like 7-8 > 5-6 >3-4
*low cable cross overs: 9x10,10,10
*db hammer: 30x8,8,8,8
*db preacher: 20x8, 15x10,10,10
*ez bar curl: 50x8>8 bottom partials (4 rounds)
*rope tri extension: 27.5x12 > 10 partials out of stretch (4 rounds)
*reverse grip single handle try extension: 7.5x12,12,12,12
*cg bench: 115x6,6,6,6
Comments
I kept feeling so weak on the bench press until I checked my numbers last week. I beat my numbers on 165 and I could have probably matched 175 with last week, but I got discouraged yesterday so I dropped the weight and did 1 final set of super controlled and slow eccentric pause for 2-3 sec and explode up. I'll take my numbers with me next week, this week I forgot to take them. This last set cooked my chest though so I think I will keep that technique for a while on the last set. So damn sore today.
Made some quick dinner for a movie night with the wife
Another note: for the past month I have kept things super consistent and weighing my food. I feel like I have been making great progress.
salmon nachos
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