Chest and Back – Lifting Log

Active Recovery Day 1…

Well, it sucked. I guess I can’t really say that because I knew what today was going to be like. I knew it wasn’t going to be a PR day and it wasn’t even going to be as good as a typical day. I’ve been recovering from surgery for the last week, and I haven’t been eating or sleeping properly. Go figure.

My ramping sets for bench put me at about 30 lbs less than where I was recently getting to. My Incline dumbell pressing was about 20 lbs lighter per arm… and my volume benching at the end was 40 reps short and 20 lbs lighter. That’s a huge drop. I did realize near the end that it was my triceps that were completely toasted.

My back felt totally on track¬†throughout the workout. Could have done more pullups (Bro, I’m not the tallest guy and I bet I grab wider than you with better form. Chill) but I figured best to leave some in the tank for today.

Mission accomplished. Legs tomorrow will be the most embarrassing thing since helping a buddy workout in university. Just kidding dude. But seriously.

The Workout

ExerciseRepsWeight (lbs)Comments
Bench Press10Bar
10Bar
695
3135
3135
3155
3155
3165
3165
3175Could feel a bit of a slowdown, so I only did one triple here.
3185
3185The steps were smaller, but about 30 lbs shy of where I usually end up.
Incline Dumbbell Press1050Very light...
1050Can already feel the slowdown
1050Actually tricky to nail them all
(Super) Wide Grip Pullups5Bodyweight
5Bodyweight
5Bodyweight
5Bodyweight
5Bodyweight
5Bodyweight
Seated Horizontal Cable Row1035The only vertical cable row machine that has single pulley system was busted...
1035
1035
Bench Press2095I love finishing off with some volume. Each set had a more and more narrow grip (starting super wide)
2095As my hands come in, I'm noticing it's not my chest that's tired... but my triceps. My normal bench grip is pretty narrrow.
1095
1095Last set was actually killer. My triceps are toasted.
Hammerstrength MTS Row650Not something I usually do, but I didn't want to go hard on barbell rows or anything
660
670
Bike (Cardio)15 minutesSteady Pace

Bit of Meal Prep

Ended up getting a decent cooking session on tonight. Meal prep and eating is going to be a bit all over the map this week, but next week I’ll be set I’m sure.¬†Need to start the week off on the right foot.

Recovery Day 1 - Meal Prep

Recovery Day 1 - Meal Prep

Recovery Day 1 - Meal Prep

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