- Jun 27, 2013
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- Tottenham Hotspur, SSC Napoli, ESH
I felt like this last week
Pushed through a few days, had to have a nap late Wednesday arvo before I worked out I was that pooped, but had a big 2.5 hour workout that night after the powernap (cardio deadlifts, chest and biceps), come late Friday arvo I cleaned the garage up when I got home (picked up my elite Dewalt workshop vac coming home Friday, magnificent to suck everything up), but after that I ended up having something to eat, did my Supercoach teams then chucked the radio on for the NRL and had a quick 40 minute shoulder and tricep dumbbell/band session at about 830.
Had Sunday and Monday off though, started sluggishly tonight, but worked into it, as I had yesterday off, felt I'll just do a classic chest and back day.
Felt like a 4/10 when I started benching, about a 6/10 getting through my working sets of flat bench and DB presses, but I ramped it up once I started doing incline dumbbell rows, did a few cluster sets of them then a few supersets of banded facepulls into rear delt flys, then a few dropsets of bicep curls and it left me feeling reasonably content, probably a 7.5/8 out of 10.
Not too fussed only doing a couple of exercises from each muscle group these days, I'll squat and deadlift on Thursday, so I'll probably improvise and do some vertical pull band exercises after I deadlift, like a pullover or something as I didn't do anything like that tonight, then on Saturday I'll bench again, but focus on triceps, so will probably get the band pegs out and improve my lockout before I hit shoulders again.
I think I'm getting alot better at mixing in different exercises of the same muscle groups more than once a week now. At gym for so many years it was train a group to fatigue once a week or every 6 days or whatever and I've been so programmed to think that way. I will never be a fan of full body training, it takes too long to hit every muscle group imo, but I can comfortably bench every 3-4 days now, provided I leave a bit in the tank after my first session, train different back areas 2-3 days a week, deadlift every 4-5 days etc on top of mobility squats daily, potentially I'd cope alot better with a strength focused program these days similar to what a powerlifter or strongman would do.
Also picked up those lighter dumbbells I wanted a few weeks ago on Friday too, got 4s, 6s and 8s now to go with the 10s, 12.5s and 15s, will likely sit with what I've got for a few months now until I pick up a few more plates or wait a bit longer and target some specialty barbells. Did half my shoulder and triceps sesh on Friday with the 8s, was elite, strict one arm lat raises in particular (no momentum), mad shoulder pump and no ego lifting, very satisfying.
