I make it through most of the movies I go see.
Okay so last night I went to the gym with the intention of rocking out but I got home and had things to do and by the time I got to the gym to lift my pre workout had worn off a lot since I took it about 4:30 so I wouldn't be geeking when it was time to be winding down. So by 8:00 when I got to the gym it was on it's way out. On top of that my last meal had been at 4:30 which was some Isolate and some maltodextrine and I was feeling weak just after finishing up my shoulders. I did do well on shoulders but pretty much crashed as I went into the Chins. SO I ended up going home since it was late, I was weak and the gym was just too packed. I got up and did the rest of my workout this morning.
Last night = Shoulders 2-0-1 Tempo 90 seconds rest
Machine Side Raises - 70x10, 110x12, 130x12, 140x8, 130x9 - This was great had massive pump and did some big weight for me. Kept abs flexed so that it would keep medial delts engaged and traps less involved throughout the movement.
Rear Delt Destroyers - 40x35 > 25x20 > 10x20 - No wonder I am seeing more growth in my rear delts. I am making huge progress on these each week. Last time was 40x28, and 25x18, I used the 12.5 last time so not a comparison to the 10s but still the amount of reps are going up. I will start with 45s next time I think, if not that at least 42.5
Standing Barbell Wide Gripe Shoulder Press - 95x10, 105x10, 110x8, 105x7. 95x9 - Weight is going up rapidly here as well. Medial delts should really start to pop.
Chins - BWx10, BW+20x5, BWx5 - These were okay but I just ran out of gas here. As I mentioned had been a while since I ate and a long time since I had my pre workout. I went to do curls but decided it was time to call it a day and come in fresh this morning to crush arms, chest and back.
This Mornings Workout, Triceps, Biceps, Chest & Back 2-0-1 tempo 90 seconds rest 8-12 rep range...
Triceps
Dips - BWx10, BW+45x10, BW+70x10, BW+70x10, BW+70x8 - These where great I need some pads for the side of my hand though the bar is digging in making it rough way before I am done. The slow negatives really keep me from adding too much weight which is good. I tend to get carried away on dips and work up to 4 plates when I am going full speed and my elbows just can't take it.
Cable Bent Over Skulls - 80x10, 90x10, 100x8 - I position myself so I am in the same angle as the Decline Skull crushers when I do these. THese were on the one that feels extra heavy. Not only were my trices getting thrashed but my abs were getting a hell of a workout keeping me stabilized. Weight increased here as well.
Rope Triceps Extension - 100x10, 100x9, 100x9 - these were on a different pulley, the one that makes things feel a bit lighter. Hoever the contractions were awesome and the pump was ridiculous.
Biceps
Straight Bar Cable Curls - 60x10, 90x10, 110x10, 120x10, 130x8 - Man my biceps were aching after this. I am pretty sure the last set was a PR for reps on these.
Standing Spider Curls w/ EZ Bar - 60x10, 60x10, 60x8 - talk about serious burn here this was just hard I had to fight for reps 9-10 on second set. Kept it all very strict and had a tiny squeeze at the top of every rep. The pump was starting to get painful.
Hammer Curls on Preacher Machine - 60x10, 60x10, 60x9 - these were just crushing my brachialis, it is still trying to cramp up when I stretch...
DB Incline Press - 85x10, 100x7>70x7 - Fuggin Awesome! I was not expecting this after thrashing my triceps already! These were done with the 2-0-1 tempo also.
Hammer Strength Wide Chest Press - 90x10, 115x8>90x4 - for those of you not familiar with this machine it is pretty much a combination of a chest press and a crossover. I really concentrated on squeezing into the center more than pressing with my triceps so it just obliterated my pecs.
Back
Wide Grip Pull Down Machine - 130x10, 190x10 > 150x6 - excellent contraction here and the negatives were closer to 3 seconds. Went to a full stretch on each rep before retracting scapula to initiate the movement. Really got all of the muscles of the upper back involved.
Under Hand Grip Machine Row - 130x10, 190x9 > 130x5 Back was just toast after these everything was full of blood.
My upper body had a crazy pump after this. I looked huge compared to when I walked it. I was VERY pleased with how this entire workout went this morning. Definitely made up for the frustration of running out of gas last night.
