Workout: Garage Gym
(145#Inc)8,8,8,8,6*
(75#PushPress)4x8
(50#DBInc)10,8
(20#IncFly)3x10
(Crunch)3x15
(80#Skulls)10,60x10,25DBx10
(Crunch)2x15
(15#LDetl)12
56 + 8 = 64 mins
Push day. Started with incline for 5 sets on about 2:30 rest. Controlled reps with good pause on last rep of each set. 5th set was tough and I needed an assist on last 2 reps. Next we did push press. Basically OHP with some assist from leg drive. This was light weight but felt heavy right after incline. 1:30 rest between sets here. Then we did DB incline for 2 sets. Paused reps.
Next we did incline fly's with crunches. Fly's felt really good. Good stretch and contraction. Then we did skull crushers and abs. 2 sets with EZ-Bar and 1 set with DB's. Finished with a set of lateral delt raises. Started with 20#BB's, but they weren't moving. Shoulders were fried. Dropped to 15#'s. Very nice WO.
Overall, great weekend of WO's. Pleased with how things are going and how I'm feeling. Added with to the bar slowly and with very strict form on main movements. Not moving weight for the sake of moving weight. Adding weight to body also. Double edged sword there. Gotta be willing to eat over maintenance while pushing intensity and volume for a while. Also have to be mindful to schedule n some breaks and keep a watchful eye on my shoulder and recovery.
I think on of the reasons my shoulder and back have held up is that I've been doing a lot of prehab/mobility work and stretching/rolling. It takes 15-20 minutes every morning, but it's been worth it.
Nutrition/Weight:
I weighed 179.2 this morning.
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