Exerbabble for 2-26-7

Superset A
Chins: 9, 6, 4, 4, 3, 3 @ BW
Dips: 10, 7, 4, 4, 3, 3 @ BW

Superset B
DB Shoulder Press: 3 @ 15 lbs; 4×3 @ 40 lbs (+5 lbs)
One-Armed DB Row: 3 @ 20 lbs; 4×4 @ 55 lbs (+5 lbs)

Superset C
Neutral-Grip Face Pull: 3×12 @ 80 lbs (+10 lbs)
DB Press to Raise: 3×6 @ 20 lbs (+5 lbs)

current bodyweight: 161.2 lbs (-1.2 lbs; weekly average of 162.25 lbs)

Nine chins on the first set. I’ll try to get ten in the first set on Friday. I haven’t done ten chins in over a year. Of course, chins are easier than pull-ups. But shh. I feel like the top portion is slowly getting easier. Typically I end up stopping at the bottom of the rep. If I can get halfway up, I can just struggle to get my chin up over the bar. But below that, forget it.

With all the focus I have on chins, I’m probably not putting as much effort into dips. I try to make sure I lock out completely at the top of the rep, so I don’t screw up my form. I’ve also been trying to depress my scapula at the top of the rep, rather than just letting myself hang between my shoulders. First set, I don’t care about. I do care about not having such a drastic rep drop-off. I’d swear I read somewhere that the lats are used in dips. It’s possible.

I strained my neck a little on the fifth set of chins. Not the first time I’ve done that. Maybe I’ll break out my kinesiology book and figure out what it is. Didn’t effect the rest of my workout, but I can’t rotate or laterally flex my neck to the right all the way. It’s a minor thing. I gotta watch what my neck is doing when I do chins, damn it.

My right arm/shoulder still feels a little weird during rows. On the bright side, if I keep my scapula stable, and pull directly back (rather than cheating and rotating in), it feels okay. Meaning, don’t cheat your form.

I wasn’t expecting to be able to face pull so much. It’s getting near the weight I bent-over row! I had to work for the reps on the third set, so I’m assuming I’ll hit a wall at 90 lbs.

Adjustments: Ten chins! Ten chins! If I do make it to ten, I think I’ll cap my reps there, and see if I can bring up my second set to match. I don’t think I have time to pull it off, but if I could do three sets of ten, I’d be awesome.