Active Recovery Day 3…
Okay bros of swole, I’m on the right track here with my recovery. Pretty pysched to see that my shoulder workout wasn’t bad like I had anticipated. Hell, I haven’t even started back on the pre workout train yet.
There was nothing really note worthy about tonight’s workout though. I did my seated shoulderpress with dumbbells 5 lbs lighter than usual (but for more reps than usual). For my standing military press triplets, I ended up at 10 lbs less than I fail at (i.e. I’ve been hitting 135 for 2 or 3, but I ended up at 125 for 3 tonight).
Tomorrow is the big day for me. I’ve been trying something some might call a bit crazy over the past few months. I’ve added two high volume squat days to my routine and I’ve been consistently adding 5 lbs to the bar once a month from 135 up to 180. Tomorrow I’d be slated to do 185 for 10×10. I’m betting that’s not going to happen at all. I’m anticipating that I might try doing a 10×10 from 135 up to 180 and back down to 135 some how. Some sort of pyramid that I’ll figure out tomorrow. Then next high volume day I’ll try 180. and then I’ll try 185 by the end of this cycle. I’ll likely redo 185 next cycle to for my target weight.
Sit tight bros and girls.
|Exercise||Sets x Reps||Weight (lbs)||Comments|
|Seated Dumbbell Press||1 x 5||45||Warmup with some arnold pressing with light weight before this|
|1 x 5||50|
|1 x 8||60|
|1 x 7||60|
|1 x 6||60|
|Skull Crushers||3 x 6 / 6||60||I do a reps of close grip bench with the bar from mid torso after ever set|
|Standing Military Press||2 x 5||bar|
|2 x 3||65||Super sets of the rear delt rows between all these sets|
|2 x 3||85|
|2 x 3||105|
|1 x 3||115|
|1 x 3||125|
|Rear Delt Bent Over Dumbbell Row||7 x 6||35|
|Rope Cable Pulldown||1 x 20||22.5||These sets are superset with face pulls|
|2 x 16||25|
|Face Pulls||1 x 10||27.5|
|2 x 10||32.5|
|V-Grip Cable Press Down||1 x 16||40||Superset the rear delt cables between these|
|1 x 12||40|
|Bent Over Rear Delt Cables||1 x 10||12.5|
|1 x 10||10|
|1 x 8||10|
|Bike (Cardio)||10 minutes||Fast Pace||Didn't do my close grip bench today. Next time, bro.|