Exerbabble for 11-17-6

Today’s Workout:

Superset A
Wide-Grip Lat Pull-down: 6, 6, 6 @ 120 lbs (+0, +1, +1 reps)
BB Incline Press: 4, 4, 4 @ 105 lbs (+10 lbs, PR)

Superset B
T-Bar Row: 10, 9, 9 @ 100 lbs (+0, +2, +2 reps)
Neutral-Grip DB Press: 10, 8, 7 @ 40 lbs (+2, +1, +0 reps)

Superset C
DB Fly: 12, 12, 12 @ 15 lbs (+5 lbs)
DB Reverse Fly: 12, 11, 10 @ 10 lbs (+2 lbs)
Poor Man’s Shoulderhorn: 15, 14, 10 @ 10 lbs (+3, +3, +0 reps)

Superset D
Reverse Crunch: 12, 12, 12 @ 15 lbs (+5 lbs)
High-to-Low Woodchopper: 15, 15, 15 @ 60 lbs (+10 lbs)

Pull-ups: 6 @ BW (+1 pull-up!)

current bodyweight: 156.2 lbs (+.6 lbs, weekly average of 155.35)

More confident at pull-downs. Kept the reps conservative for inclines. Will add a couple reps next time. I think I can reach 115 by the end of Phase IV.

Rows felt better. Even presses felt better. I was surprised I was able to hit 10 reps in the first set. I’m definitely making progress towards hitting all 10’s and increasing the weight.

Flys were a little harder. Same with reverse flies. Shoulderhorns burned by the end. I could hardly lift my arms over my head – felt nice.

Reverse crunches felt good. I’ll do more reps next time, I promise. Still haven’t hit the sweet spot for weight with woodchoppers.

I like this workout. I felt like I was flying through it. I was breathing, sweating, but not dying at all. A middle-aged lady commented on how hard I was working. (No offense to any middle-aged ladies reading. After all, she’s kind of cute.)

Adjustments: Increase lat pulldown to 130. Try to do 5/5/4 for inclines. I have a mental progression in mind, and it’s important to not overshoot the mark. Increase woodchoppers to 70 lbs.