Had a great weekend away visiting our nation's capital. Saw some old friends and did some of the touristy stuff with the fam. Short week ahead as we've got a camping trip coming up, first one of the summer season. I love summers!
Back to work this morning for a back and shoulder session:
Bird Dogs x10,5,3
Neutral Grip Pull Ups, 4x6 - WO calls for wide grip again, but I opted to do neutral grip.
A1. Seated DB Shoulder Press, 40# x 8 reps
A2. DB Lateral Raise, 20# x 12 reps
Did 3 sets, scheme wasn't clear on how many I should be doing.
B1. Bent DB Neutral Grip Rows
40# x10
35# x10,10
B2. DB Underhand Grip Row
30# x 10
25# x 10,10
B3. DB Rear Delt
5# x 10,10,10
Goal was 12-15 reps. Did these seated, as I wasn't sure what exercise to use. On a giant set my delts were fried, so used baby weights.
Did only 3 sets of this giant set, supposed to do 4 sets. Felt a little odd as with light weights to do the prescribed number of reps/sets they felt just like burnout sets.
There were two more superset/giant sets as part of this workout, but my son woke up at this point so I took a PAUSE.
C1. DB Upright Row (try to keep away from body)
15# x 10,10
C2. Bent Over Lateral Raise
15# x 12,12
Again, supposed to do 4 sets here, but shortened down to 2 sets due to time and my son being downstairs with me.
Finished with some foam rolling/stretching.
~46 mins, 153 cals.
Need to check in with my coach, as it seems like a few of these thoughts weren't fully finished. Like the # of sets for first superset, or what type of rear delt exercise. I made due for now. These workouts are still just way too long for what I can accomplish in one session, that's my biggest complaint. And I didn't even get to the last giant set which was back focused...
Pre: 1 scoop Total War, 75mg 3-AD.
Intra: 1 scoop Juice, 2g CissusXT, 1 scoop Kaged Hydration.
Going to run Cardiovascular Support XT throughout, Optimize T post, so keeping the SNS support going.