Exerbabble for 2-7-7

Today’s workout:

Superset A
Chins: 7, 6, 5, 4, 3, 3, 3, 3, 2, 2 @ BW (volume=6049.6 lbs)
Dips: 12, 6, 4, 3, 3, 3, 3, 3, 3, 2 @ BW (volume=6686.4 lbs)

Superset B
BB Push Press: 4 @ 85 lbs; 6, 6, 6 @ 75 lbs
DB One-Armed Row: 4 @ 55 lbs; 6, 6, 6 @ 50 lbs

Superset C
Neutral-Grip Face Pull: 12 @ 30 lbs; 12, 12 @ 40 lbs
DB Shoulder Press To Raise: 12, 10, 10 @ 15 lbs

current bodyweight: 159.2 lbs (+1 lb; weekly average of 158.85 lbs)

Tank: What do you need, besides a miracle?
Neo: Chins. Lots of chins.

Ha ha. I don’t think three sets of chins is enough to make a difference. So I’m doing ten sets of chins. (And dips.) I’m not worried about any rep range, because I can’t do enough with my own bodyweight. I do the superset, write down what I did, take two breaths, and do the next superset. I’m guessing I averaged 75 seconds rest. I don’t have a watch on me. My basic goal is to just use density and volume to force some growth. I annotated the volume, because it’s useless to compare day-to-day chin progress, as my weight will always be changing. So, I’ll compare workout-to-workout volume. If I can do more volume in the same ten sets, then I’ve improved.

I overestimated the weight for both push presses and rows. But the push presses, I should rebound quickly. For one, my lats were a little tight after all those chins. I’ll have to stretch a little, and do a warm-up beyond just the bar for push presses. I know I can do better.

Those face pulls were fun. I felt it in my rhomboids, and somewhere in my upper trapezius. As for the other exercise, that’s personal indulgence. That’s my idea of isolation! One thing that always struck me as odd about lateral raises is that you can’t go above parallel. DB shoulder press to raise, or whatever I should call it, lets me use more weight for an eccentric contraction, and moves it through a greater range of motion. I like that.

Total time after stretching was around 58 minutes. I am pleased.

Adjustments: Do a more proper warm-up for push presses. That’s about it.