Day 3 Week 1
Friday 9/18/2015
Squat 95lbs x 10 reps x 2 sets => Today felt really good. Stiff at first, but felt like i was programming my squat, going completely ATG. I would like to build up an ATG squat to higher weights, so I think this going slow thing will help for that.
Bench Press 65lbs x 10 reps x 2 sets => This is one of the 3 exercises (along with DL & curl) that I feel is seriously underweight. Doing the reps slow motion helps. Slow mo on both sets.
Bent Row 65lbs x 10 reps x 2 sets => Not quite as easy as the bench. The bent over position makes the exercise a bit more difficult. I think I was able to do slow mo on the second set. Got a little tired.
Standing Overhead Press 65lbs x 10 reps x 2 sets => 2nd set was slow mo, but got tired. Feel all kinds of pinches in my shoulders (rear delts) when I do this exercise. It might be 1 arm or another and it’ll go away at the top of the movement, maybe only hurt for a rep or 2. This exercise is kind of embarrassing, because when I catch myself in the mirror, I can see just how tiny my stick arms look.
Assisted Chin Up 150lb assist x 10 reps x 2 sets => 2nd set was slow mo, but got tired around rep 7 and sped up. Slow motion reps make me all kinds of tired in the morning. I feel like I should save them for the exercises that are just way too easy.
Standing Tricep Extension 45lbs x 10 reps x 2 sets => Super set with the curls. Switched to dumbbell today, had been using ez curl bar. Went a little heavier. This exercise doesn’t really seem to give my triceps a good workout. If I do feel it, I’ll feel it in one arm not the other. It also feels uncomfortable with my shoulders. I’m either going to switch to 1-arm at a time dumbbell extensions or jump over to the tricep cable extension (going downward instead of overhead).
Ez Bar Bicep Curl 40lbs x 10 reps x 2 sets => Super set with triceps. I think I did both sets slow mo. This weight is just a bit too light. May switch to standing dumb bell curl to make sure both arms get hit equally.
Straight Leg Deadlifts 95lbs x 10 reps x 2 sets => Didn’t keep the legs locked (at least for the initial pull) on this one. Felt like better form and didn’t feel lower back pain. Weight feels ridiculously light. Super set with calf raise.
Standing Calf Raise BW x 10 reps each leg, BW x 10 reps both legs => Super set with deadlift. When I just do 1 leg at a time, I feel like range of motion somewhat limited, that’s why I don’t really add weight. Second set feels pretty good, but starting to feel a bit too easy, even though I’ll probably always have issues with full range of motion.
Decline Reverse Crunch 10 reps x 2 sets => I guess technically this might be “incline” instead of “decline”, because my head is higher than my knees. This exercise still feels brutal. Most ab exercises are extremely easy for me, except for maybe Russian twists - which are more of an issue for me at the hip flexors. It’s surprising to me how hard this exercise hits my lower abs.
Next week marks my first weight increase. On many of the exercises I feel I’m ready. On some of them, maybe not so much. If I stop trying to do slow motion reps, I think even a weight increase will be fairly easy. We’ll see how it goes, I’m excited.
Nutrition wise - I think I’m going to start having my second protein shake on the evenings of my off days as well as my work out days. Yesterday I was fairly hungry after dinner and I think the second protein shake would’ve been a smart move to help with muscle recovery and growth. My morning protein shakes are more of an MRP, my evening ones are more straight protein, so fewer calories.