24 Apr 2012
Cycle #2
Agile 8 + DeFranco's Upperbody Stretches
Press: 5x65, 5x75, 5x85
Last set was fairly challenging. I think I'm going to warm-up a bit more thoroughly before these. Felt like my muscles just weren't ready.
Boring But Big 50%
Bench Press: 3x10xBar + 5x10x80
These were a tiny bit challenging. I couldn't get proper position of my back on the bench. Seems like I'm tucking my elbows in on the right side. Next time, I'm going to focus flaring the elbows instead to keep the distribution of work even. Felt like my right lats and arm were working harder than my left. Probably because of the elbow tucking.
Lat Pulldown: 5x10x40
Used a different machine to do these and they felt really light. Increased the weight from 30 to 40lbs.
Curls: 3x10x40 + ***Tricep pushdown: 3x10x40 + Face pull: *3x10x20
The curls were pretty hard. So were the tricep push downs. Might decide to go back to 30 and increase the weight for next cycle. Face pulls were actually challenging today. I used a staggered stance and made sure not to use my back to jerk the pulling movement. Slow and controlled pull to the face.
21 Apr 2012
Cycle #1
Agile 8 + DeFranco's
Squat: 5x105, 5x135, 5x160
Easy and light.
Boring But Big 50%
Deadlift: 5x10x135
Did touch n' go on the first set. Reset after each rep on each set afterwards.
Hanging Leg Raises: 5x10
These were much easier today. But, I think I may be doing the exercise wrong. I touch the ground and restabilize myself after each rep, but this takes away the constant contraction in the abs when I have to restabilize myself.
20 Apr 2012
Cycle #1
Agile 8 + DeFranco's Took my time with these. I skipped the 5 minute treadmill warm-up. I figured the agile 8 alone should be sufficient to get the blood flowing.
Bench Press: 5x65, 5x80, 5x95
Very easy and light.
Boring But Big 50%
Press: 5x10x50 +** DB Row: 5x10x30 **
Presses were definitely hitting my shoulders and lats hard. Holding lockout at the top really burned my traps. Right handed db rows seem to be harder than my left handed db rows.
Curls: ** 3x10x30 + Tricep pushdown: 3x10x30 + Face pull: **3x10x30
Used the rope for the face pulls instead of the row'ing bar. Definitely felt more of my anterior delts getting worked. Lowered the weight to 15 when using the new rope to get a feel for the technique.
Treadmill 0.5 mile @ 3.0 + Agile 8 + Defranco's Decided to cut the treadmill work down to half a mile- less wear and tear on my knees. And my legs were feeling especially tender and sore today so I decided to do another round of the agile 8 and defranco's to warm down with. The foam rolling is definitely very therapeutic. The soreness went away when I rolled my legs.