Workout Log 07/27/23
Workout: Upper body pull focus
Training Time: 1:00-2:15pm
Not only am I training more frequently that I have in a good year, I am also training longer. My attention span diminishes around the 50-minute mark. Not to focus too much on this, but it is something of interest to me. When I am at the gym now it is hard to 'escape'. I am still thinking about where I need to be next. I think that early AM training is the solution here.
5-minutes foam rolling
This machine actually felt really good. I was pleasantly surprised; this make a relatively straight forward exercise more fun.
Performed several warm-up sets, then settled for 3 sets of 8 w/ 170 lbs. I probably had a good rep or two left in the tank each set.
One-Arm Barbell Row
Meadows Rows and One-Arm Barbell Rows are probably the best exercises for my back development, but you have to approach them right mentally. Today I felt locked in.
Perform several warm-up/feeder sets to get to a working weight, and did this:
2x10/9x120 lbs. + barbell (i.e. landmine attachment)
1x9x120 lbs. + barbell, then dropped 20 lbs. and did 1x6 (failure)
*Left arm, then right arm
Assisted Machine Pull-Ups
I tried to rig these up banded but this was going to be easier, without causing a scene.
1x5x35 lbs. assistance
1x4x35 lbs. assistance
1x4x50 lbs. assistance, plus 'iso-hold' @ middle of rep range for 10-seconds
I had to increase the assistance on the final set as I was losing strength.
Reverse Pec Deck (i.e. Machine Rear Laterals)
I did not rest quite long enough here between sets
Slight Incline Hammer Curls
*added 5 partial reps @the end of each set
EZ Bar Preacher Curls
I used a free-loaded bar here so had no real idea of what weight I should go with. These were harder than they should have been.
2x8/6x20 lbs. ea. side
1x8x15 lbs. ea. side
After 1 1/2 weeks back training with this kind of volume and frequency I feel like I am regaining some of my stamina and can keep up with the workout better. I am sweating like a madman, but that's just what comes with the territory. It is also relatively 'warm' in the gym because of summer heat.
I already have anxiety about tomorrow's Max Effort Lower Body day. The trick will be 'when' I decide to complete it.