Exerbabble for 10-24-7

Today’s Workout:

NROL, Hypertrophy I
Day A, Workout XI

Alternating Sets:
DB Incline Press:
3 @ 20 lbs
10, 10, 9, 6 @ 40 lbs
Cable Row:
3 @ 75 lbs
10, 10, 9, 7 @ 105 lbs

Alternating Sets:
DB Shoulder Press: 4×10 @ 25 lbs
Wide-Grip Lat Pull: 4×10 @ 100 lbs

Alternating Sets:
BB Close-grip Bench Press: 4×10 @ 75 lbs
DB High Pull: 4×10 @ 40 lbs

Swiss Ball Overhead Crunches: rest: 60 seconds
3×15 @ 20 lbs (2×10 dbs)

Post-exhaust Superset: rest: 60 seconds
V-bar Dip: 5, 3, 2, 2 @ BW
Cable Tricep Pushdown:
12 @ 90 lbs
10 @ 100 lbs
4 @ 110 lbs
8 @ 90 lbs

(VO2 testing on treadmill.)

Good workout. I couldn’t recall what I did last workout, which worked in my favor, as I didn’t feel any pressure to “beat” myself. I just did what I could. WIth both presses and rows, it was the third set where I improved, and the fourth set remained the same.

Shoulder Presses felt a lot better today. I won’t increase the weight, because I know my strength will drop off quickly. Will increase lat pulls to 110, though.

High pulls always zap my energy. I was wary of my form, with my lower back feeling odd lately. But, I didn’t feel anything at all during the set, except normal exhaustion.

Didn’t do swiss ball crunches or the tricep superset that I’ve been doing. Former is part of the program, later is not. I figured I’d conserve my volume, as I had to do some V02 testing on a treadmill for my exercise physiology class. When I first read the assignment, I thought, “I’m bad aerobically!” Then I realized, “This won’t take long, I’m bad aerobically.” Ha ha. My heartrate shot up to something like 192 BPM, yet I wasn’t out of breath. It’s not a full exertion test, it’s to get up to 85% of your therotical max heartrate and uh. I have to look at my notes from lecture TWO WEEKS AGO to figure the rest out.

Feel great. Maybe treadmills aren’t evil incarnate, after all. I wasn’t even running!