Exerbabble for 9-28-7

My glutes are sore. This is significant because I don’t really get sore glutes, I get sore hamstrings. I was very surprised yesterday when I woke up and discovered how sore my rump is. My quads were only vaguely sore, if at all. I was happy that my hamstrings were not sore.

Yeah, why did I say that? My hamstrings are sore as hell now. Since when does DOMS take 48 hours? Oh well. Anyone want to give me a bumrub?

Today’s Workout:

NROL, Hypertrophy I
Day A, Workout III

Alternating Sets:
DB Incline Press:
5 @ 20 lbs
15, 13, 7 @ 30 lbs
Cable Row:
5 @ 60 lbs
15, 13, 7 @ 70 lbs

Alternating Sets:
DB Shoulder Press: 15, 14, 11 @ 20 lbs
Wide-Grip Lat Pull: 3×15 @ 70 lbs

Alternating Sets:
BB Close-grip Bench Press: 3×15 @ 55 lbs
BB High Pull: 3×15 @ 65 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 @ BW
Cable Tricep Pushdown:
12 @ 80 lbs
10 @ 90 lbs
4 @ 100 lbs

(Usual stretching.)

I did some looking over my logs last night to guess the weights. I overestimated the cardiovascular effect of short rest periods. Well, as in, incomplete rest. I did sweat, but not as much as I would during a lower-body workout. I just found myself unable to move the weight. Basically the same thing for inclines and rows. I’ll lower both weights, as I didn’t do as well as I thought I would.

I tend to prefer doing shoulder presses as the first exercise, because if it is the second, I find it really hard to lock out. It feels like my entire body doesn’t want me to do it. Oh well, since it’s hard, clearly it’ll be good for me, right? I’ll keep the weight the same, as I almost got that second set. I’ll rebound during the third set, as my body adapts to operating in an oxygen-deprived state. Lat Pull was way too light, will increase the weight.

I lowered both the close-grip and the high pull weight after I noticed I overshot some of the other weights. I’m notoriously bad at close-grips. I had to push a little bit for some of the last reps, but otherwise it went okay. I’ll add either 5 or 10 lbs. Same with high pulls. By that point, it’s just exhaustion that gets to me.

I pray this extra tricep work does something for me.

:: yawns ::

I got up at 6 AM, and I got home a little before 9:30 AM. I have employment at 11, and it is 10 AM right now. Perfect timing. May seem like excessive time to some, but right now I am going to take a nap for twenty minutes. Then I’ll eat some grape nuts, poop, and uh, be on my way or something.