Exerbabble for 1-16-8

Today’s Workout:

NROL, Hypertrophy II
Day C, Workout III

Alternating Sets
Close-grip Lat Pull:
3 @ 70 lbs
12, 12, 10 @ 110 lbs
BB Shoulder Press:
3 @ 45 lbs
3×12 @ 55 lbs

Alternating Sets:
Wide-Grip Lat Pull:
12 @ 100 lbs
12, 12 @ 90 lbs
DB Chek Press:
12, 12, 10 @ 20 lbs

DB Hammer Curl:
12, 12, 8* @ 20 lbs

Russian Twist:
3×12 @ BW

(Usual stretching.)

Fun workout. After stretching, I was done in about 50 minutes. I’m sure it will take less time next time.

I’m bad at high-rep shoulder presses, but for this workout, I should be safe increasing five pounds next time I see this rep range again. Those Chek Presses were very interesting. Easier to implement than I thought. The horizontal abduction at the top of the rep seemed strange on paper, but it wasn’t that difficult. If anything, controlling the eccentric from that point was the difficult part.

I can’t remember the last time I did curls as part of a routine. I was supposed to do them with a rope attached to them, for a pendulum effect, or something like that. But uh, I couldn’t be bothered. I went at an even pace, making sure to get full range of motion at the bottom. I shake my head at people that can’t even bother doing curls with full ROM. What I find funny is I felt it mostly in my anterior deltoid. Even when I minimized lifting “up” with my shoulder, I still felt it very much in my anterior deltoid, or somewhere in there. Corocobrachialis? I’m counting my reps as 8, but after that point I did rest-pause to finish the reps. It was the last set, so I figured it would be a good idea.

Doing russian twists on a swiss ball really threw me off, I wasn’t sure of what I was doing, so I just did the rest on the floor. I’ll either reread how to do them, or do them on the floor.