6/30/24 - Day 11
BW 240.6
McKenzie Pushups
Cat Camel
Nerve Flossing
McGill Curlups 2 min
10 min walk
Deadbugs 2 min
Hip stretch
Plank 90 sec
Side Planks 75 sec/side
CG Paused Feet-Up Floorpress
45,95,115,135x15 w/ 3-sec negatives
155,175,195x15
NG Mid-width Pulldowns
66,88,110,143,165,187,209x12
231x8+4 partial -> 165x10 rest pause
Reverse Pecdeck
100x20,15,15
Had a high carb, low fat day Friday trying to really push the food that only took me to 237.8, & more moderate mixed macro day Saturday that finally topped me off. ART guy was explaining to me last week that back-supported and open-chain movements really did present extremely low impact risk, so I allowed myself some fun with them Sunday morning.
I put my heart & soul into that last extended partial+rest pause dropset of Pulldowns. After probably 12 days of no lifting, it was much needed. My lats, tris and delts were obliterated last night.
Enjoyed a free day celebrating with the family afterwards at an Independence Day festival yesterday, which was so awesome for my son. Running around with all the kids at the playground under the fireworks, lots of swimming, bounce house, a foam pit, cookout food. All the good kid stuff in life!