Exerbabble for 1-12-8

Today’s Workout:

NROL, Hypertrophy II
Day A, Workout I

Alternating Sets
Supinated Bent-over Row:
3 @ 85 lbs
6×3 @ 135 lbs
BB Bench Press:
3 @ 95 lbs
6×3 @ 125 lbs

Alternating Sets:
Wide-Grip Cable Row:
6×3 @ 120 lbs
Neutral-Grip DB Incline Press:
6×3 @ 50 lbs

Dips:
6×3 @ BW

Swiss-Ball Crunches:
3×12 @ 25 lb plate

(Usual stretching.)

It was time. I’ll lift Saturday/Monday/Wednesday. I haven’t done BB bent-over rows nor BB bench for full sets in a long time. Felt great. Accidentally put a 10 lb plate on the right side of the bar instead of a 5 lb plate. For the first set of bench, I thought, “This doesn’t feel right!” After the set, I cursed the person who put the 10 lb plate in the 5 lb spot.

I thought I’d cable row 135 lbs, but it was too heavy. I thought I’d incline press 55 lbs, but that, too, was too heavy. I thought I’d be able to do weighted dips, but man, I was tired by that point, and I couldn’t do a single dip with 25 lbs attached to me.

Swiss-Ball Crunches felt nice. I like going all the way back on the ball to get a stretch in my abdominals, then coming up at an even pace. At the end of my stretching, I laid on the ball to get a really good stretch of my abs. Mmmm.

When I see this workout again, I should be able to increase all of the weights. It’s an odd workout, because I think it’ll be a full four weeks before I see this workout again with this rep range. We’ll see if it works.

On a side note, I saw a guy doing Arnold Presses with 100 lb dumbbells. Now that’s bad-ass.

Also, my back’s felt a little odd lately. Not hurty, almost… stiff? That sounds like the best word. After bent-over rows, it felt a lot better. More proof of the awesomeness of bent-over rows.