Exerbabble for 11-27-6

Today’s Workout:

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

Superset A
Wide-Grip Lat Pull-down: 5, 5, 5 @ 130 lbs/59 kg (+0, +0, +1 reps)
BB Incline Press: 6, 6, 6 @ 105 lbs/47.7 kg (+0, +0, +1 reps)

Superset B
T-Bar Row: 10, 10, 10 @ 110 lbs/50 kg (+0, +2, +2 reps)
Neutral-Grip DB Press: 10, 8, 5 @ 40 lbs/18.2 kg (+0, +0, -3 reps)

Superset C
DB Fly: 13, 13, 13 @ 15 lbs/6.8 kg (+1, +1, +1 reps)
DB Reverse Fly: 14, 14, 14 @ 10 lbs/4.5 kg (+1, +1, +1 reps)
Poor Man’s Shoulderhorn: 14, 14, 14 @ 12 lbs/5.5 kg (+1, +1, +1 reps)

Superset D
Reverse Crunch: 15, 15, 15 @ 20 lbs/9 kg (+3, +3, +3 reps)
High-to-Low Woodchopper: 11, 11, 11 @ 80 lbs/36.4 kg (+1, +1, +1 reps)

Pull-ups: 5 @ BW

current bodyweight: 157.6 lbs/71.6 kg (+1.8 lbs, weekly average of 156.75 lbs)

Okay, I’ve been lazy getting up. This is the last time I lift in the afternoon/evening. Seriously. I was distracted by staff racking my weights, other people taking my weights, people taking my spots, and otherwise feeling general disturbances around me. You have to be able to focus on the weight, not what’s going on around you. There seems to be a much more social atmosphere later in the day. Far more bench`n`curlers. International Bench Day was in full swing. I even saw a guy pick up the bar from the military press to do curls. Uh, dude, you do know that’s only 45 lbs, right?

I much prefer the morning crowd. oh yeah, there’s a guy that does curls in the morning. He racks some weight on the preacher apparatus, stands on the opposite side, and curls well over 100 lbs. Far more impressive than guys doing Assisted Dumbbell Curls. Or the chicks jewing gum while doing some dinkie amount on the leg press. There was one sign of hope, however. The fitness director of the place (I’ve seen him around before, plus it says it on his shirt) was training a girl that would most put most guys to shame. She happened to be doing wide-grip pull-ups. At one point, I heard him say,

“Yeah, we’ll do compounds three days a week, Monday, Wednesday, Friday.”

I smile at the endorsement of Full-Body.

…I don’t seem to have anything else to say. Oh. I also didn’t take kindly to guys pointing at me when I was doing Sun Salutation. What, you’ve never seen a guy under 50 stretch before? The pale scrawny white boy inside me wants to challenge, “How much can you deadlift, punk?” I quietly silence him, telling him we haven’t broken 300 lbs yet. I’m sure my inner angst will get me over the mark eventually.

Oh. I just couldn’t do DB presses. I don’t get it. I tried for the nineth rep, but couldn’t get my arms up. After the fifth rep on the last set, my arms gave out. Maybe just an anomaly. I blame it on being distracted.

Adjustments: Increase inclines to 115, be conservative and hit 4/4/4. Woo. I can be ostentatious and use two 35’s, if I want! Go me! I’m leveling up! Level up my T-Bar Row to 120 lbs. Level up my reverse crunches to a 25 lb DB. The last few on the last set today were a struggle, I’ll have to go slow and keep form.

On another note, I have to eat as soon as I get up. I HAVE TO EAT MORE. I’m surprised my weight didn’t drop. I’ll take it as it is and try to stay above 157, as that was my target for the end of this phase.

And damn it, I am never lifting after noon again, unless I’m doing bidaily training a la Waterbury.