Exerbabble for 11-20-6

Today’s Workout:

HGM Phase IV “Gimme a V!”, Workout VII, Upper Day

Superset A
Wide-Grip Lat Pull-down: 4, 4, 4 @ 130 lbs/59 kg (+10 lbs)
BB Incline Press: 5, 5, 5 @ 105 lbs/47.7 kg (+1, +1, +1 reps)

Superset B
T-Bar Row: 10, 10, 10 @ 100 lbs/45.5 kg (+0, +1, +1 reps)
Neutral-Grip DB Press: 10, 8, 8 @ 40 lbs/18.2 kg (+0, +0, +1 reps)

Superset C
DB Fly: 14, 13, 12 @ 15 lbs/6.8 kg (+2, +1, +0 reps)
DB Reverse Fly: 12, 12, 12 @ 10 lbs/4.5 kg (+0, +1, +2 reps)
Poor Man’s Shoulderhorn: 15, 15, 15 @ 10 lbs/4.5 kg (+0, +1, +5 reps)

Superset D
Reverse Crunch: 15, 15, 15 @ 15 lbs/6.8 kg (+3, +3, +3 reps)
High-to-Low Woodchopper: 15, 15, 15 @ 70 lbs/31.8 kg (+10 lbs)

Pull-ups: 6 @ BW

current bodyweight: 157 lbs/71.36 kg (+1.2 lbs, weekly average of 156.15 lbs)

Little late to the gym because I don’t have class on Monday anymore. Less crowded in the early afternoon. But, remember, Monday is still International Bench Day. I noted that I don’t do any warmups. So, for my own amusement, I popped out ten bodyweight squats. Oh look, heartrate’s up. I’m warmed up!

Surprised myself with Inclines. Will definitely be able to increase to 115 before the end of the phase.

Flies felt hard. Though, I think I can power through it next time so I can increase the weight. Reverse flies also felt hard. I tried to get as bent-over as possible, so I wasn’t hitting my lateral deltoid repeatedly. After I finish this superset, I swear, it’s hard to lift my arms over my head. Grunted out the shoulderhorns.

Went nice and slow with the reverse crunch, focusing on lowering my legs slowly, touching with my foot, then raising my legs back up and crunching. Didn’t burn as much, but it was definitely difficult towards the end of the sets. Woodchoppers felt nice. I’m wondering where the wall is. It has to be coming up soon, given the rep range. To make sure I wasn’t cheating, I tried to be deliberate with my form, and hold the end position for a second, so I knew my abs were stablizing, and I wasn’t just throwing the weight stack to get my hands over.

Just as I finished my workout, there was a massive rush of mostly females walking down the stairs. Me and two other guys by the water fountain wondered, “What the hell?” It was right around 3 PM. I observed a trainer teaching a female to quarter squat. The weight didn’t looks stable on her back, she looked like she was trying to “hold” the weight up, her legs were too close together, she wasn’t sitting back, and she wasn’t getting enough depth. :: smiles :: If you’re squatting right, it SHOULD feel comfortable, as comfortable as a squat can be. Sadly, I don’t see that many people who can correctly squat BODYWEIGHT. Move your body right, before you put a bar on your back.

Did some more stretching than usual. I find my legs don’t have the same range when I stretch them after a hard leg day. My body will shake a little. I can normally touch the floor, but I have issues doing that on a leg day. So I spent some time stretching my hamstrings, hip flexors, and groin. (Plus the normal pec/lat stuff.) Felt good afterwards.

Adjustments: Aim for 6/6/5 or 6/5/5 for inclines. Aim for 5/5/5 for pull-down. Increase T-Bar Row to 110 lbs. Try to hit 10/10/9 or 10/9/9 for presses. Should be able to finish it off next Monday. Because I said so. Try to hit all 15’s for flys, and all 14’s for reverse flies. Increase shoulderhorn to 12 lbs – 15 lbs will be too much for the current rep range. Increase reverse crunch to 20 lbs. Increase High-To-Low Woodchopper to 80 lbs. Sheesh. I hope that wall doesn’t run into me before I run into it!