GVAC first iron

Felt good. Went through this routine fast, and only did 3 exercises. Good little pump though. I’m a fan of going fast through light sets lately.

  • warm up
    • bench
      • 1 x 12 w/ bar
      • 2 x 12 @ 135 lbs
    • DB flys
      • 1 x 12 @ 30
      • 2 x 10 @ 40
        • this is kinda a lot of weight, but went fast and got a pump
  • behind-the-neck shoulder press
    • warm up
      • 1 x 12 w/ bar
      • 1 x 12 @ 65
      • 1 x 12 @ 75
    • work sets
      • 2 x 12 @ 85
        • intense. good pump

Finished the whole routine, including my rotator cuff exercises, in 45 minutes.

the best part of waking up…

Knowing I’m going to bench press gets me out of bed Monday mornings. Had I not been motivated by the bench I might still be in bed.

  • bench press
    • warm-up
      • 1 x 12 w/ the bar
      • 1 x 10 @ 135 lbs, feet up
    • work sets
      • 1 x 12 @ 155
      • 2 x 10 @ 165
  • close-grip bench
    • 1 x 10 @ 145
    • 1 x 12 @ 145
  • incline bench
    • 1 x 12 @ 115
    • 1 x 12 @ 125
  • dips
    • 30

Did not feel good today. Starting with the flat bench, 165 is more than I’ve been doing on my light chest days but this felt not good. I could not find a rhythm. Nothing felt great after that. Concentrate on getting the lats involved.
This workout made me feel that I should change something. I still want to do these lifts on Monday but probably should mix up the pace. Try lifting on the 3 minute, for instance. Keep things going fast, be done with bench, close-grip and incline early then move on to a couple more chest/triceps lifts.
Finished with shoulder rehab exercises.

first iron at GVAC

This morning I went to the Goleta Valley Athletic Club to lift shoulders. Shoulders and GVAC are rad. Anyways, I started with some light chest lifts before getting it on with my shoulders. Felt alright.

  • light chest
    • bench press
      • 2 x 12 @ 135 lbs
    • DB flys
      • 2 x 12 @ 30 lbs
  • behind-the-neck press
    • warm-up
      • 1 x 12 @ 45
      • 1 x 12 @ 65
    • work sets
      • 1 x 12 @ 85
      • 1 x 10 @ 95
  • Arnold press
    • 1 x 12 @ 30
    • 2 x 10 @ 40
  • DB front raises
    • 2 x 12 @ 10
    • 2 x 12 @ 15
  • skull crushers
    • 1 x 12 @ 45
    • 1 x 12 @ 65
    • 1 x 12 @ 75

Finished up with my rotator cuff exercises.
I didn’t go too all-out today – felt kinda stiff.

first shoulder heavies in a few

It’s been since before the hospital that I lifted heavy shoulders, maybe 3 months. Shoulders are my new favorite muscle group to lift.
Warmed up w/ stretches & shoulder dislocations (which are rad, by the way).
Lifted some light chest to warm-up then went to shoulders.

  • warm-up
    • barbell flat bench press
      • 2 x 12 @ 135 lbs
        • went slow, big pause at the bottom
    • dumbbell flys
      • 2 x 12 @ 25 lbs
        • went slow, paused/bounced a bit at the bottom. good burn
  • behind-the-neck press
    • warm-up
      • 1 x 12 @ 45 lbs
      • 1 x 5 @ 65
      • 1 x 5 @ 85
    • work sets
      • 1 x 5 @105
        • good. paused a little at the bottom
      • 1 x 5 @ 115
        • good, heavy. didn’t go for last rep. got my lats involved.
    • concentrate on: hold shoulders down and back, keep torso under the bar, and position elbows forward of the bar
  • DB front raises
    • warm-up
      • 1 x 5 @ 10
      • 1 x 5 @ 15
    • work sets
      • 1 x 5 @ 20
        • good.
      • 1 x 5 @ 25
  • Arnold press
    • 2 x 12 @ 35
      • easy, good burn. rested short between sets.

Today was for heavy shoulders. I wanted to go for ‘way pumped’ but made myself stop early.
There was some popping, moving around, of my shoulders – focus on pulling shoulders down & back, flexing the lats.
I should maybe start recording my rest time between lifts.

first heavy day in a while

This was my first heavy lifting day in a while. I was aiming for sets in the 5 rep range on flat, close-grip and incline bench presses. Between my hospitalization for pneumonia and today, this was my first heavy day in at least three months. Most definitely today’s session will shock my body to do some growing. As I’m not trying to gain weight, I’m planning to go heavy once a month, with other days dedicated to sets in the 10 to 12 rep range.

  • barbell flat bench press
    • warm up
      • 1 x 12 @ 45 lbs
      • 1 x 5 @ 135 lbs
      • 1 x 5 @ 155 lbs
      • 1 x 5 @ 175 lbs
    • work sets
      • 1 x 5 @ 185 lbs
        • clean, picked up the pace a bit
      • 1 x 5 @ 195 lbs
        • sorta difficult, paused after 3rd rep
        • tried snapping at the bottom (needs work)
        • concentrate on exploding
        • keep hips down
    • Felt alright on flat bench. I can tell there’s work for me to do to get back to heavy weights.
  • close-grip bench press
    • warm up
      • 1 x 5 @ 155 lbs
    • work sets
      • 1 x 5 @ 175 lbs
        • get rid of pause near the top
      • 1 x 5 @ 185 lbs
        • get rid of pause, keep hips down
    • Felt good. 185 sounds heavy if flat bench is at 195 but I felt strong with this weight.
  • incline barbell bench press
    • work sets
      • 1 x 5 @ 155 lbs
      • 1 x 5 @ 165 lbs

I need to develop a scale by which I can quantify how I feel during a set, maybe multiple metrics. The focus of my notes on a specific session’s lifts should be to guide subsequent sessions – today’s lessons should guide me tomorrow, not depress me by dwelling on recent mistakes.