Exerbabble for 10-4-6

I either got a cold from Cliff this weekend, or got sick from the soup I had on Monday. Or maybe it’s allergies. A little slow on sleep, I gave myself yesterday morning off to sleep in. I jacked my vitamin C, fiber, and vitamin E yesterday. A little low on protein for lifter’s standards, but my fat intake dropped dramatically as a result of the lack of substaintial dairy intake. I learned a long time ago that I just don’t like dairy when I’m sick.

I woke up this morning before my alarm, so I took that as a sign I was good to go. I do tend to feel better after I lift. Today’s workout:

HGM Phase II “Superset for Super Gains”, Workout XVII, END OF PHASE II (Upper)

Superset A
BB Bent-over Row: 12, 10, 8 @ 85 lbs (+0, -2, -1 reps)
BB Incline Press: 12, 10, 8 @ 85 lbs (+10 lbs)

Superset B
DB Shoulder Press: 12, 10, 9 @ 20 lbs
Pull-up Negatives: 10, 9, 8 @ BW

Superset C
Dip: 8, 6, 4 @ BW
Wide-grip Cable Row: 12, 10, 10 @ 62.5 lbs (+0, +0, +1 reps)

Superset D
DB Shrug: 12, 12, 12 @ 55 lbs (+0, +1, +2 reps)
Sit-up: 12, 10, 8 @ 30 lbs

current bodyweight: 156.2 lbs (+1 lb)

I wasn’t concerned with pushing myself today. I just wanted to get my blood moving, get the toxins and shit out. Sweat, match performance, take a shower. *shrugs*

Might as well look at the gains, or lack thereof.

Superset A
BB Bent-over Row: 12, 10, 8 @ 85 lbs – > (NO CHANGE)
BB Incline Press: 12, 10, 8 @ 75 lbs – > 12, 10, 8 @ 75 lbs (+10 lbs)

Superset B
BB Shoulder Press: 12, 10, 8 @ 20 lbs – > 12, 10, 9 @ 20 lbs (+0, +0, +1 rep)
Pull-up Negatives: 8, 6, 3 @ BW – > 10, 9, 8 @ BW (+2, +3, +5 reps)

Superset C
Dip: 3, 3, 3 @ BW -> 8, 6, 4 @ BW (+5, +3, +1 reps)
Wide-grip Cable Row: 12, 10, 10 @ 50 lbs – > 12, 10, 10 @ 62.5 lbs (+12.5 lbs)

Superset D
DB Shrug: 12, 10, 8 @ 50 lbs – > 12, 12, 12 @ 55 lbs (+5 lbs/DB)
Sit-up: 3×12 @ 10 lbs – > 12, 10, 8 @ 30 lbs (+20 lbs)

I added 10 lbs of good form to my incline press. I suppose that’s good for one month. Actually, that is, as I attempted to start at 85 lbs and fell short. I’m disappointed that the doubling of bent-over and cable rows yielded seemingly little gains. I added to my dips, though I suspect part of it was form. I noticed it was easier if I kept my elbows “in” a little more. Probably involves the lats more that way, as stabilizers. Still, I definitely can dip more. I bet I could knock our more reps if I did them fresh.

Those sit-ups turned into max effort sit-ups. Reminds me of back when I was a little kid and had no abdominal strength. Except I had 30 lbs on my shoulders this time. I’m sure I could have shrugged more, but I didn’t want to cheat the exercise. I wanted my grip to grow with it, and I wanted to be able to hold my concentrics. I did that. So I’m happy.

I’ll detail Phase III when I get the time, probably Friday. I’ll go find Colleen and Ashley now.