LMAO!!!
Oh yeah, those are brutal but pretty cool to look at when lean. Looks like the scene from Alien where it is popping out of the guys stomach.
Yeah those will do it for sure.
That's pretty badass.
DAMN!!!! That sounds horrible man.
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11/9/23 - Fasted Weight 200.8
Shoulders & Triceps (Thurs)
Thursday, Nov 09, 2023 at 4:39am
Shoulder Press (Machine Plates) - Arsenal Converging Shoulder Press
Notes Set 1 2 partials, set 2 4 partials total failure. Goal was 15 need to drop weight.
Set 1: 55 lbs x 10
Set 2: 45 lbs x 9
Standing Lateral Raise
Notes "10 = 1 partial 20 = 4 partials."
Set 1: 30 lbs x 20
Set 2: 40 lbs x 15
Set 3: 50 lbs x 10
Set 4: 30 lbs x 20
Incline DB Rear Delt Flyes
Notes "Set 2 1 partial, set 3 4 partials"
Set 1: 15 lbs x 20
Set 2: 15 lbs x 20
Set 3: 15 lbs x 20
Upright Row
Notes "Set 2 too heavy 4 partials, set 3 3 partials, set 4 5 partials start with 55 on last 3 next time."
Set 1: 95 lbs x 15
Set 2: 75 lbs x 15
Set 3: 55 lbs x 15
Set 4: 55 lbs x 15
Cross Cable Tricep Extension
Notes "Set 2 3 partials, set 3=5 partials"
Set 1: 40 lbs x 15
Set 2: 40 lbs x 15
Set 3: 40 lbs x 15 - These not only lit up my triceps but my upper back / rear delt area was really activated from the isometric contraction required to keep my arms out at a 45 degree angle. .
PowerTec Dip Attachment - I had to drive home real quick to do these in my garage. No dip machine at current gym and this one kicks ass!
Notes "Set 1 0rir, set 2 needed rp and still couldn't get reps with reasonable partials."
Set 1: 180 lbs x 20
Set 2: 180 lbs x 18
If you want to see what the Hevy app looks like and some of what it captures per workout check out the link below.
https://hevy.com/workout/VfxhauW7ahZ
Summary - Great session, still learning the workout. I think I might change the recording around a bit to show actual reps hit before losing much ROM, then only make a note if I can't meet prescribed reps on the partials. I think it will give me a little more accurate tracking through the app capturing full ROM reps or very close to full ROM reps in the app.
Having the set time really helped out with this one. It kept my pace up, and allowed for me to finish in time to drive home and do the last triceps movement. So that is good. I am not sure if volume will go up from here set and rep wise or if we will just progress via weights and getting less and less partials needed to hit the reps assigned. I do know we will be staying at the weights until I can pretty much hit the rep targets with good form on all sets before going up, or that is my impression from they way the program is written.
Also, I will be accepting the PR's the program tracks as PR's because most of this is new style of execution, and secondly I am simply not as strong as I used to be and the only thing that really matters is progress from where I am now.