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BAM

March 25, 2013 (Morning)

Exercise Type: Run

Comments:
the workout was 1min at mile pace then 2min rest, 10 times. jogged 15min or so to the beginning of the first lake and began the intervals. felt pretty good. then 15 min or so jog back to veale to complete it. Shins were kind of sore in the beginning. went away though. for some reason my right shoulder is always fatigued on monday workouts. i dont even lift on the weekends. if anything they should be completely fresh/recovered.
Lowe back was also a bit tight again. but i can push through it. workout wasnt tough, felt like i could do more at the end for sure but it was just really boring lol.



















So i was gonna do 65lb dumbbells but one of them was broken and the other set wasnt present. soooooo we did 70s! i actually did foresee this happening last night so i planned about 4x6 with 2:30 rest. this would kind of be right inbetween neuromuscular training and hypertrophy, best of both worlds. Goddamn. felt the stretch at the end of just the first set. 2:30 rest was probably perfect since I was jsut recovered enought to hit 6 reps for subsequent sets. 6 should be fine since chestbrah does 6-8. can't expect to hit high volume with such a heavy weight. just get my nervous system to adapt and fire more efficiently so that i can increase volume next week. so jumping up in weight really exposed the weaknesses of my left arm. my right arm was doing notably better than my left in pushing the weight. 5th set did a 55-35lb drop, 4-5 reps each weight. next week i will aim for a minimum of 3x8 with normal rest time. itll be the same # of reps but more of a hypertrophy style training.
60lb BB curls. 10,8,8 reps with rest pause. then 6-drop to 40lbs for 6+ more, drop to 15lb DB. the bicep pump came immediately it was great. rest was about 90s.
inclines w/ DB, 45lbs. even though this added up to 90lbs it was way easier than 95lb BB last week. idk. felt it in the chest a lot more than before. but the triceps always fail first. and caused my left arm to lag further behind my right.

Here we go with the ambitious supersets now.
reverse curls w/ 50lbs superset with 20lb high cable flys. 3x8 with curl and 3x10 w/ flys. worked well. no more than 90s rest
Then 25lb db flys superset with decline pushups. only 2x8 and 2x10. only did 2 sets cuz i started feeling some shit start to snap in my right elbow again. just gonna stay on the safe side.
Last superset failed. grip was way too fatigued to even properly to low cable flyes, so just did hammer curls instead. 3 or maybe 2x8 of 25lbs, last set drop from 25-20-12lb.
The workout was pretty awesome overall. had a great time. probably had the best pump ive ever felt. real nice. had an epic playlist going, felt like i was in heaven lol.