Tuesdays are normally very long days for me, but I decided to cut mine a little shorter than normal. I played a quick 9 holes playing 2 balls. 37/36. Not bad. But I some light stretching and hit the sack at 4 PM. I slept until aft 6 AM. I’m sure some of you are jealous. I feel great! Let’s Hit It!!!
This is a fun work out. I felt really good. I got to get a little more rowdy with it as I didn’t start until after 7:30 AM. Time to Crush some Iron!
I’ve been listening to the guys at Mind Pump (good podcast), and they were talking about ‘priming movements’, and one of the movements they said to prime the bench press was a Row. So I did a set of medium weight. Sounded like a good idea.
Bench Press: 4 Sets, 4 Reps: 140/160/180/180 (5 reps).
Dumbbell Shoulder Press: 4 Sets, 10 Reps: 50/50/50/50 (9.5 reps, failure). I told you failing with the 45’s was a good thing. I was really close to getting that 40th rep up, but I lost it.
Barbell Shoulder Press: 4 Sets, 10 Reps: 85/85/85/85. KaBOOM. Man I am feeling good today. My Oura ring told me I could go hard today. I am!
Rotator Band (Yellow): If you are following along, This is just a rubber workout band. You basically want to start the rep at tension with your elbow at your side at 90 degress and rotate it out horizontally. This will strengthen your rotator cuff which I need if I’m going to play anymore tennis!
Body Dips + Tri Pull Downs: 3 Sets: AMRAP/12 Reps: 10/37.5, 10/37.5, 7/37.5. Good Pump. I was really surprised at how many more Dips I got this week! Get Strong.
Lateral Raise+Front Raise+Rear Fly+Shoulder Press: 3 Sets, 8*8*8*8 Reps: 15/15/10. Got ‘dem 15’s. As you may recall, I didn’t do the 15’s last week because I knew my form was going to suck. Same with the last set here, dropped the weight for form. Time under tension counts more than the weight!
Now, I did make a social media post on FB (https://www.facebook.com/quests4josh/) and Twitter @Quests4josh, of getting my chiropractor session. Dr. Wish and I both noticed a little rounding of the shoulders so we are going to start concentrating on pulling them back. So I finished today’s workout with so Low Rows on the machine, and I did a few bent over rows with the barbell. Hopefully this and being aware of my posture will help correct this! Thanks for reading.
Get Strong. Stay Strong!