Long Day + Late night workout!

Well, it was late considering what all I had done today. I started at 6 A.M. with the T25 Cardio. Then, among my other chores, I did some foam rolling. Had to get loose for the Wednesday Night Golf League.

It was a hot one too. No breeze. 90 degrees. My buddy Bob and I are leading this thing. We both played like crap last week for our first loss, but we got it together this week. It’s a 2-man best ball. I shot a 38, but Bob made the birdie. I missed 6 birdie putts. I think I know where practice time will go this week. It was just a little before 9 P.M. when I got to the gym. I was a little concerned about the workout. I did get a big meal after the league (Bull Run Golf Club treats us right!), but I was very hot for a very long time. I was worried I’d run out of gas. But I exceeded my expectations!

This week the Overload Progression Starts at 65% 1RM, 75%/85%/85%

Bench Press: 4 Sets, 4 Reps: 120/140/160/160…5REPS! The 3rd set was a little sketchy so I decided to ask a guy for a spot. I guess knowing that the bar isn’t going to crush you helps add a little mustard.

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 30/30/30/30 (I upped the weight 5lbs. Felt fairly easy. I’ll go up again next week).

Barbell Shoulder Press: 4 Sets, 10 Reps: 65/65/65/65 (I threw an eXtra 10lbs. on. Clean & Pressed a few on each set.)

Scare Crow: 4 Sets, 10 Reps: 15/15/15/15. I think I’ll use a band next month with more of a lateral cross body movement. This will help strengthen the rotator cuff.

Super Set:

Bench Dips/Pull Downs: 3 Sets, 10/12 Reps: (I raise one leg & switch every 5 Reps on the dips ‘LR’) LR/52.5/ LR/52.5/ LR/52.5

Super Set (I think I’ll call this ‘Marvel Shoulders’): 4 Sets 8x8x8x8 Reps

Lateral Raise/Front Raise/Rear Fly/Overhead Press: 10/10/10/10.

Got it done in under an hour. I need some water and a nap. I did get my Oura Ring today. I’m very curious on what it is going to tell me. (I’m going to ignore it for the 1st month.)


 Look of shock that I finished today!