I felt strong today and had a solid workout. My deadlifts went much better this time and no pain. whew! I made sure I didn't slack on the warm ups either.
I progressed in weight on the shoulder presses. I figured I wouldn't be able to do all three sets at that weight. But that's when those alternate sets come into play. I couldn't have done straights sets, but the long rests helped me power through all of them with good form.
I started doing the Swiss ball crunches with a medicine ball overhead. No one seemed to know how much they weighed. I'm guessing 5 pounds. They were harder but not that bad. Plus it helped me focus on form and crunching the mid-section verses flailing everywhere.
I'm sure everyone has those moments when they notice some change in their body they've not seen before. I had one this weekend when I notice a new little groove in my arm. It's the little space on the back of the upper arm created between the back deltoid and triceps. hehe I have no idea what it's called. But it made my day seeing it!
Today's Workout B
Dynamic warmup
Deadlift Warm ups
20lbsx8
30lbsx5
Deadlift
Set 1 40lbsx8
Set 2 40lbsx8
Set 3 40lbsx8
Alternate
DB Shoulder Press
Set 1 20lbsx8
Set 2 20lbsx8
Set 3 20lbsx8
Widegrip Lat Pulldown
Set 1 75lbsx8
Set 2 75lbsx8
Set 3 75lbsx8
Alternate
Lunge (used 20lb dumbbells)
Set 1 40lbsx8
Set 2 40lbsx8
Set 3 40lbsx8
Swissball Crunch w/medicine ball overhead,
I think it was 5lbs.
Set 1 5lbsx15
Set 2 5lbsx15
Set 3 5lbsx15
cool down/stretch