Exerbabble for 12-22-6

Today’s workout:

Power Clean and Press: 5 @ 65 lbs/29.5 kg

Complex A

BB High Pull:

DB Shoulder Press:

DB Piston B-o Row:

Funky Chicken:

Complex B

Dip:

BB Close-Grip Bench Press:

Close-Grip Chin Negatives:

Cable Curl:

current bodyweight: 158.4 lbs/72 kg (-1.2 lbs; weekly average of 158.75 lbs)

I had a hard workout. I felt like my energy was shot fast. Between the first and second complex, I had to pause because it felt like my heart was going to jump out of my chest, and I was breathing too hard. I’m not supposed to feel light-headed during a workout like this. It effected my high pulls, which require a bit of explosiveness. I had it for the first two sets. Bah.

Finally hit a wall with the weights. I should be able to hit the mark next workout so I can increase the weight again. Shoulder pressing 40 lb dumbbells will set a PR. I’ve done 35 lbs before, but only in the 3-5 rep range. I see most other people shoulder press and keep their humerus above parallel. I don’t really quite understand why. I bring my the dumbbells down until they just touch my shoulders, then press them back up. Range of motion. Keeping your humerus above parallel just makes it more of a tricep exercise.

Doing those rows felt like Phase I all over again, being kind of exhausted, but going anyway. Let me tell you something about Funky Chickens. L-raising 20 lbs isn’t TOO hard. But flaring it out? Oh man, that was hard. My arms kind of dropped fast. There’s your eccentric damage for you. Phew.

You know, my understanding of dips is that they’re mostly a tricep exercise. So to do close-grips immediately afterwards means I’m doing two intensive tricep exercises in a row. :: shrugs :: I’m glad I was able to make progress. Ten is the mark for the second set, so all I have to do now is get that last set up to 12. This is the halfway mark for upper workouts, so .. I can totally hit 12 in that last set, because after this, I won’t be increasing the first two sets. I’ll have more in the tank?

Those negatives kill me. I have to focus. Didn’t help that I was exhausted by that point. I’ll jump up, and I just won’t be able to control the descent. I think I’ll pause my curls. No wonder people use so much body english. Curls are HARD! …That was seventy pounds? I had no idea I could curl seventy pounds. My biceps still look scrawny, anyway. Whatever.

Adjustments: Level up Funky Chickens to 25/20/15. That may be too much, but it’s a silly isolation exercise. Level up close-grip bench press to 75/65/55. It felt better today, I think I can handle it now.

My nutrition will be better today, so I should be better tomorrow. Grawr! I need to pee now.