Cycle 1 Period 23 - Chest and Shoulders /2
BW: (01/15) 203.7
(01/08) 207.2
Calories yesterday: 3152 / 2700
177 P / 301 C / 137 F
Sleep: 5:45 sleep, 6:47 rested
playoff win!
Calories planned today: 3100
- 7 day averages: 2963 cals, 208 P
Warmup, 1 Sets:
- Over and backs xN
- Shoulder cross body stretches
- Paps xN
- Banded lat pulls (to body) xN
- Lat push downs xN
- Band tricep extensions xN
- Leg raises
- External rotations
- Internal rotations
- Can raises (both)
Push-ups x20
(On barbell, bench grip-width)
Scap pull-ups
1 set
Dips
1 set x 8
+ Push-ups x10
Pull-ups
(Too cold, wearing gloves, back could use more rest)
Dumbbell press, slight incline
4 sets
55x12, 60x12, 65x10, 70x10
Multigrip press, slight decline
-all four handles
+ :30 Planks (x2)
Birddogs x1
4 work sets
Superset A, 3 sets
1. DB incline fly
2. Hex Press
3. Lateral raises - Cable
4. Viking press, seated, standard grip
Superset B, 3 - 4 sets
1. DB High Incline OHP
40/50/60 x 12/10/8
2. Chest apparatus
3. Banded Rear Delt flys (Y form + partials)
Viking press
1 drop set (3/2/1 25#)
Notes:
About 2000 calories of pizza bloat w/ my mom yesterday. I stopped eating, but they decided to have a bottle of win. I snacked as they drank for over an hour until there was nothing left to snack on.
36° this morning. Not bad, but I was ready. Double layers and warmup inside, like @Hyde suggested.
New addition, worth every bit of $40:
The seat was a goodwill purchase. I use this all the time too, and it makes moving the seated exercises a snap in the home gym.
I’m finally using the Landmine rack that @jinxie recommended. It works great.
BW: (01/15) 203.7
(01/08) 207.2
Calories yesterday: 3152 / 2700
177 P / 301 C / 137 F
Sleep: 5:45 sleep, 6:47 rested
playoff win!
Calories planned today: 3100
- 7 day averages: 2963 cals, 208 P
Warmup, 1 Sets:
- Over and backs xN
- Shoulder cross body stretches
- Paps xN
- Banded lat pulls (to body) xN
- Lat push downs xN
- Band tricep extensions xN
- Leg raises
- External rotations
- Internal rotations
- Can raises (both)
Push-ups x20
(On barbell, bench grip-width)
Scap pull-ups
1 set
Dips
1 set x 8
+ Push-ups x10
Pull-ups
(Too cold, wearing gloves, back could use more rest)
Dumbbell press, slight incline
4 sets
55x12, 60x12, 65x10, 70x10
Multigrip press, slight decline
-all four handles
+ :30 Planks (x2)
Birddogs x1
4 work sets
Superset A, 3 sets
1. DB incline fly
2. Hex Press
3. Lateral raises - Cable
4. Viking press, seated, standard grip
Superset B, 3 - 4 sets
1. DB High Incline OHP
40/50/60 x 12/10/8
2. Chest apparatus
3. Banded Rear Delt flys (Y form + partials)
Viking press
1 drop set (3/2/1 25#)
Notes:
About 2000 calories of pizza bloat w/ my mom yesterday. I stopped eating, but they decided to have a bottle of win. I snacked as they drank for over an hour until there was nothing left to snack on.
36° this morning. Not bad, but I was ready. Double layers and warmup inside, like @Hyde suggested.
New addition, worth every bit of $40:
The seat was a goodwill purchase. I use this all the time too, and it makes moving the seated exercises a snap in the home gym.
I’m finally using the Landmine rack that @jinxie recommended. It works great.