Exerbabble for 8-25-7

Today’s Workout:

NROL, Strength I
Day D, Workout VIII

Alternating Sets: Rest: Full
Weighted Chin-ups:
1 @ wide-grip
6 @ BW
1 @ 35 lbs (PR +5 lbs)
6 @ 5 lbs (+5 lbs)
F @ 40 lbs
1 @ 35 lbs
12 @ 130 lbs (+10 lbs) (Lat Pull)
Standing BB Shoulder Press:
3 @ 45 lbs
6 @ 85 lbs
1 @ 105 lbs (PR +5 lbs)
6 @ 85 lbs (Got 6th rep)
1 @ 105 lbs
12 @ 65 lbs

Alternating Sets: Rest: 120 seconds
Dips: 6, 7 @ BW (+1 2nd set)
Wide-Grip Cable Row: 8, 8 @ 97.5 lbs (+7.5 lbs)

Lower Body Russian Twist: Rest: 90 seconds
2×10 @ BW

(Usual stretching.)

post-workout bodyweight: 159.4 lbs

Much better. That’s how I like to end a week.

I accidentally put on 105 for my first single, rather than 100. Afterwards, I realized, “Oh. I just set a PR. Cool!” It went up really slow. I go for full range of motion, so it was slow from my chest to about 3/4 of the way up, then my triceps kicked in and I locked out. I lowered it slowly again, to get everything I could out of the eccentric. I matched the weight for the second single to avoid getting cocky.

Chinned five more pounds. I got halfway up for the 40 lbs. I just couldn’t get my arms up to 90 degrees. I know once I get to that point, I’ll be able to make it all the way up. Came down, dropped the 5 lb plate off, rested a minute, and chinned 35 lbs.

Strangely looking forward to a full week off. I haven’t had complete full recovery in months. I push myself too hard. I’ll probably run Strength I for three weeks after that, one week to match this week and otherwise get the soreness out of the way, and two more weeks to kick some ass.