Training day 06-07-2013

Upper body day.

No longer am I doing pec, shoulder, bicep and tricep.

I can now make those plural.

The little things man, the fucking little things.

So when you see this workout log, it should be pretty obvious what is the right arm and what is the left, if I really have to explain that I did 10 pound presses with my left arm, you are an idiot.

STANDING DB PRESS
Set 1: 40 lbs × 12
Set 2: 10 lbs × 20
Set 3: 65 lbs × 10
Set 4: 10 lbs × 20
Set 5: 80 lbs × 10
Set 6: 10 lbs × 20
Set 7: 90 lbs × 10
Set 8: 10 lbs × 20
Set 9: 90 lbs × 12
Set 10: 10 lbs × 20

What I did was go right and then left, one arm at a time.

ARNOLD PRESS
Set 1: 50 lbs × 12
Set 2: 50 lbs × 12
Set 3: 50 lbs × 12

SIDE LATERALS
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20
Set 3: 5 lbs × 20

After using the right arm for Arnold Press, I immediately went to the left and did side laterals.

I am not too sure about the safety of twisting my arm through a press this early in the game, so I used my head and did DB laterals on the left.

See, I am using my head… as reckless and nutty as I can be in the gym, the head does get used.

DUMBBELL BENCH
Set 1: 100 lbs × 20
Set 2: 15 lbs × 20
Set 3: 100 lbs × 20
Set 4: 15 lbs × 20
Set 5: 100 lbs × 20
Set 6: 15 lbs × 20

Alternate right/left.
SEATED DUMBBELL SHRUGS
Set 1: 100 lbs × 15
Set 2: 15 lbs × 20
Set 3: 100 lbs × 15
Set 4: 15 lbs × 20
Set 5: 100 lbs × 15
Set 6: 15 lbs × 20

Alternate right/left.

LAYING REAR DELT RAISES
Set 1: 20 lbs × 15
Set 2: 10 lbs × 15
Set 3: 20 lbs × 15
Set 4: 10 lbs × 15
Set 5: 20 lbs × 15
Set 6: 10 lbs × 15

I used both arms together on this one. Being able to feel the difference between the sides while doing them together is eye opening in a way that unilateral work doesn’t show you.

I had no real fatigue on the right side, but on the left side my rear delts and rhomboids started having that Jane Fonda burn rather quickly. 10 pounds is hella light, but being that I haven’t used the left side in almost 3 months, there is going to be some early muscle failure.

DUMBBELL CURLS
Set 1: 40 lbs × 12
Set 2: 2.5 lbs × 15
Set 3: 40 lbs × 12
Set 4: 2.5 lbs × 15
Set 5: 40 lbs × 12
Set 6: 2.5 lbs × 15

Used a 2.5 pound plate for the curls. The PT specifically ordered me to only use that, so me being a good patient (at times) I chose to listen.

TRICEP PRESSDOWNS
Set 1: 50 lbs × 15
Set 2: 50 lbs × 15
Set 3: 50 lbs × 15

Right arm

BAND PRESSDOWNS
Set 1: 20
Set 2: 20
Set 3: 20

Left arm with a mini band

PLANKS
Set 1: 45 secs
Set 2: 45 secs

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