Back/shoulders.
Stretching/foam rolling to warm up.
Neutral grip pull ups, 4x6
D1. Straight arm pull-down 10/10 Drop Set
2 plates x 10,10,10
1 plate x 10,10,10
D2. DB Pull Over, 10# x 10 reps
D3. Wide Grip Pull-down
8 plates x 8
9 plates x 10,8
Performed 3 sets. Opted to start with this giant set since I didn't get to it last workout. Then I also decided to switch the order of my exercises around this morning to make sure this was more focused on targeting my back fully today.
B1. Bent DB Neutral Grip Rows
35# x10,10
25# x10 - forgot to change this back to 35s
B2. DB Underhand Grip Row
25# x 10,10,10
B3. Seated DB Rear Delt
5# x 12,12,12
Performed 3 sets of this giant set again, this weight scheme worked better for me this week and was able to hit full reps just at peak exhaustion.
Moved to the shoulder portion of the WO:
A1. Seated DB Shoulder Press
40# x 10,10,10*
A2. DB Lateral Raise,
20# x 10,10,8
Performed 3 sets. Probably could've increased weight slightly here, as I ended up going beyond prescribed 8 reps for shoulder presses (*last few reps were a grind), but missed the 12 reps on laterals.
C1. DB Upright Row (try to keep away from body)
15# x 10,10
C2. Bent Over Lateral Raise
15# x 10,10
Perfect finishers! Was spent after 2 sets.
A little upper back foam rolling to release some knots on my left side.
59:30, 223 cals.
Woke up early and got in a good workout session. Mood started out a little sour, but putting in the work got me pumped both mentally and literally! One additional note, sleep quality has seemingly been good the past two days. Just fully knocked out.
Pre: 1 scoop El Chapo
Intra: 1 scoop Juice, 2g CissusXT, 1 scoop Kaged Hydration.
Tentative plan for the next few days if I can stick to it with work/family commitments will be:
Wed: PM cardio, hotel gym
Thurs: AM weights, likely full body hotel WO
Fri: AM cardio
Sat: Off
Sun: Back to WO routine