12/20/22 - Push Day
WU = 5 minutes dynamic movement for blood flow
Quadruped Shoulder, Wrist and Core complex
Banded Internal / External Rotation, Band PAPs
Flat Barbell Bench - 45x20, 55x12, 65x12, 75x10, 85x10, 90x9
Close Grip Bench - 45x12, 55x12, 65x12, 65x10
Military Press - 45x15, 55x12, 65x10, 75x8
DB OH Triceps Extension - 50x15, 50x15, 50x13
I had a bit of indigestion so I decided to go with a push session instead of a push / pull session last night. I didn't want to make it worse bending over with weight, or have to brace so hard it started pushing acid up into my throat. In the end it was perfect because I needed more time to get warmed up with the barbell and to allow my stabilizers to recover in between sets.
Very happy with the performance here, I imagine to anyone looking this is light weight but first time touching a barbell since my surgery other than about a month ago when an empty bar was still hurting my shoulder when I tested it out. I had to use a lot of intention, especially on the negative portions of the exercises to really keep things stable and focused on the target muscles. My chest got pumped up better than it has in a long time. I am one of those guys that barbell bench really lights up my pecs. I was looking pretty huge when I went back into the house. Just pumped to the gills. My pecs are actually already feeling some DOMS which is exciting.
With my stomach still not too happy yesterday I fasted 18 hours then kept fiber, and total calories down. Everything I ate was easily digestible. Paying the penance for all the excess calories and spicy foods this past weekend while my stomach was still a little compromised from the orals.
Daily Macros
View attachment 226575
12/21/22 - Morning Weight 222.3 - down 3.1 lbs from 225.4 yesterday, and 10lbs from Sunday's weight.
Typically today would be a burn day, but I need to get in a pull session now. So I will be eating more today, but not quite as much as usual for a build day. I think I might actually spend the rest of the year on a push pull legs rotation. Finish out the year with as much growth stimulus as possible before the gear starts to subside.
JoAnn intends to start working out with me again after the New Year, so if she actually does, I will probably go to doing the old Full Body Giant Set Routine twice a week with her, then on the weekend push some cluster sets with bigger weights. That will help me with the slimming down efforts while still allowing me to increase strength and work capacity.