A. Eccentric only pull ups @31J2; 9-11x5; rest 2min (unloaded)
9 reps each set
B. Seated single arm neutral grip DB shoulder press @31x3; 12-15x5;
rest 1 min bw arms
25x11 25x10 25x10 25x12 20x14
C1. Incline Bench press; 10-12x3; rest 1 min
55x12 60x12 65x10
C2. Bent over single arm DB rows; 10-12x3; rest 2 min
30x12 35x10 35x10
D. Hollow rocks; accumulate 3 min for time
1 min 30 sec 30 sec 30 sec 30 sec
Enjoyed this workout tonight. Probably because after the first set of feeling strong on eccentric pull ups , I remembered I was supposed to try a strict one. And I got it! So excited. I really didn't think it would be as easy as it was. Or at least it was way easier than a few weeks ago. The rest of the pull ups went well. On the 4th set rep 8 and 9 were kinda sloppy and on the 5th set rep 7-9 were sloppy and hard to hold for 2 at the top. On the shoulder press I messed up and thought it was 10-12 reps. When I figured it out I tried for 12 and ended up having to go down in weight. Theses always feel easy reps 1-7 or so and then get dramatically more difficult. Mostly on the push up. Incline bench was fun, more challenging than level. The rows were uneventful, went up in weight. The hollow rocks weren't as easy as I had thought they may be. Good exercise. And I added the video of the split squats for you to check out. Sorry about my coach in the middle of it :). Thanks!
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