Strength II, Workout B-3
Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps
Work:
TRISET
--bent-over BB row (4/4/8/12, 201, 180RI) - 4 @ 155, 4 @ 165, 8 @ 145, 12 @ 125
--BB bench press (4/4/8/12, 201, 180RI) - 4 @ 185, 4 @ 185, 8 @ 155, 12 @ 135
--right-leg 3/4-ROM leg press - 12 @ 45, 15 @ 45, 18 @ 45
SUPERSET
--DB shoulder press (4/4/12, 211, 90RI) - 3 @ 60s, 3 @ 60s, 12 @ 25s
--chin-up (4/4/12, 211, 90RI) - 4 @ BW+15, 4 @ BW+15, 6 @ BW
--Swiss ball Russian twist (2 x 6 each side, 202, 90RI) - 6 @ 25, 6 @ 25
Notes:
--The main concern today was a shoulder
tweak from yesterday. It didn't directly impact any of my lifts today, but it sure was in the back of my mind, which might've accounted for a little hesitancy to increase any bench press weight.
--I'm attributing the loss of one shoulder press to lack of sleep, which I think had more effect on me today than the shoulder issue. I didn't feel all that tired, but I sure couldn't generate the power I've been able to over the last few weeks. I also had to put them before chin-ups today because it was SO. F*CKING. CROWDED today, but that rant coming up shortly. I will say that I had to carry DBs across the gym to the only other chin/pull bar, so that killed my grip even before I got to the chin-ups.
--I added the single-leg leg press to the first superset today (only 3 sets). I'll probably keep the weight low but increase reps and time-under-tension (read about why
here). I think my reasoning and methodology is sound, but I could also just be blowing sunshine out of my ass, so as with the original thread, suggestions here are appreciated. I've noticed a tightening left IT band again since getting this new vehicle, so I'm wondering if my initial problems (IT band, continuing left hip immobilities, etc) stemmed from driving stick as well. Don't know, don't care, just want to balance it out.
--I officially filed my taxes today. No K-Y. No Vaseline. Not even a reach-around. For that matter, not even a name or eye contact. Usually I wouldn't mind, but geez...
--I haven't truly just bitched in awhile. Vented, yes, but not just bitched, so I'm going to bitch for a quick second. Here in Charlotte today, it's pushing 80F, sunny, light breeze, just an absolutely perfect spring day that I could've spent on my Harley or with my dog out at the park (after work, of course). Naturally, I went to the gym per usual, and Rocky (the dog) is just going to have to make due with running around out on the deck for awhile (he's cool with that). What does everyone else in the world do on a great day such as this? Go to the gym, of course. Let me toss out the eye candy disclaimer and say: holy f*cking shit! Now, that said, it's Tuesday. It wasn't even 4pm yet, but the place. was. packed. What... the f*ck... it's the same BS phenomenon as the mall, the movie theater, and just about every other indoor activity: no one--NO ONE-- is out doing that stuff on the crappy weather days, of which there have been plenty lately and will be for another week or so. They certainly aren't days to normally be outside unless it's part of your job or your training schedule--I understand that, so why not go do the indoor stuff then? Why do people crowd the indoor places when the days are perfect for being OUTdoors?? I'm sure today really slapped some people with "it's spring!" It's also the quarter-mark of the year, so this may be second-chance resolutioners mingled with spring breakers and swimsuit seasoners. I. don't. care. Get the F*CK out of my gym unless you plan to be there for the long haul. Pig f*ckers...
--A second female friend has complimented my girlfriend's ass. The first one flat-out asked to make out with her (I haven't heard the results of that conversation yet). The second probably won't, but it sure is some good mind fodder
Along those lines, here's a
blog I wrote last July 4 celebrating my kind of women. Enjoy.