Wednesday, shoulders and arms
Just a quick update- I've been tired as hell all day and I can't wait to eat dinner and lie down. :) Squats yesterday caught up today. My lower back kills. Will be using the BioFreeze tonight- thanks Jeff, for the heads up on it!
Ok, the workout. Skipped cardio, started with DB shoulder press. Good lifts all the way to my heaviest set- 95s for 3 of the ugliest reps ever.
Hammer Strength shoulder press- 4 sets.
Smith machine shoulder press- 3 sets. Both were a little lighter than normal.
Used the FatGripz for close grip bench. I got up to 195lbs, but could not keep the form- my wrists were shakey. Backed it off to 165 for 2 more sets, felt good.
OH DB ext, 4 sets, not too heavy.
3 sets of supinating DB curls. I really loathe training biceps, 1 exercise was all I could stand tonight. :)
DONE. And home.
Supplement update- today is day 12 on XFA. If the lower back is a clue, DOMS are here in full effect.
Nom-tastic Greek style dinner
[IMG]http://i306.photobucket.com/albums/nn275/velocityrob/IMG_20120314_210650.jpg[/IMG]
Friday, chest and back (lighter day)
Not my best workout in a while. I guess squats on Tuesday did a number on me. My hips and lower back have been tight for a few days, and it really caught up to me in deadlifts today. As bad I felt, I did work where I could.
Pre- XFA, LCLT and Purus Labs Muscle Marinade.
10 minutes warm up cardio on the elliptical.
[B]Deadlifts[/B]- could not go over 185lbs, my back was too tight and the full ROM just hurt.
[B]Flat bench[/B]- got up to 235lbs for 2 sets of about 8. Meh
[B]Incline bench[/B]- total crap. 2 sets of about 12 with 135, and 2 sets of 6 with 6 second negatives. These turned out to be the the best thing of the night: really burned in odd places (high on my inner triceps) and gave a great pump.
[B]Seated cable row[/B] felt good, I did 5 sets of 10-12 reps.
[B]Lat pulldowns[/B] felt bad, did 2 light sets.
Finished with a set and half of [B]supinating curls[/B]- today my elbow hurt. Crap.
OK- I'm gonna credit the XFA for some of this pain and stiffness. Good, its doing what it's supposed to.
And today was my 'light' day, so the numbers don't really matter.
Meh.