Workout:
A. Eccentric only pull ups @31J2; 6-8x5; rest 2min (unloaded)
8, 8, 6, 6, 5
B. Seated single arm neutral grip DB shoulder press @31x3; 10-12x5; rest 1 min bw arms
20#: 12, 12, 10, 10, 10 per arm
C1. Bench press; 10-12x4; rest 1 min
65#: 12, 11, 10, 10
C2. Bent over single arm DB rows; 10-12x4; rest 2 min
20#: 12, 12, 12, 12 per arm
D. "tabata" sit ups
11
So as the day went on it became more evident how sore my hamstrings were from yesterday. Other than that the hip flexors feel better and I feel pretty good. Didn't get of work til 7p though, so stinks to have to work out later than usual. Better than nothing though!
Wow! Those eccentric pull ups are tough. The video is of my second set and already I was having a hard time holding for 2 at the top. By the 5th set I failed the 6th rep and the 5th was pretty shaky. The hardest part was hold at the top...and then not just falling to the bottom. Biceps felt fatigued.
The DB shoulder press was tough too. Felt tension in my anterior shoulder, mostly the right. Hard part was exploding up and holding at the top. But these were doable. It's an adjustment to how long it takes to work through 5 sets of something like this.
Bench press felt great. The 10th rep on the last set was max effort. Right side tends to lag behind the left, again tension in right anterior shoulder.
Bent over rows- I will do more weight next time. The last couple reps were tough but I should have gone heavier.
Tabata- fun!
Forgot to video some hip thrusters! Next time. I did watch a youtube video of them today though and it looks like I was doing the same thing :)
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