2 for 1

I didn’t get a chance to post yesterday’s row/ride brick so I will do it now.  I had my best row session of 2015 pulling 4501 meters in 20 minutes.  I backed it up with 3.17 miles on the stationary bike in 10 minutes.

pullhighToday I felt some blowback from my extensive bench pressing session on Tuesday with some mild pain in my left shoulder.  I need to be very cautious as past experience has demonstrated that benching through shoulder pain leads to shoulder pain of greater intensity and longer duration.

At the gym today I mixed in pull and push movements including some high pull ups, something I need to do a lot more of if I want to get my muscle up to anywhere close to a respectable level.

 

 

 

Today’s Workout

5 minutes cardio/stretching

8 high pull ups

Cybex seated shoulder press – 80lbs x 12

One arm cable tricep push down – 22.5 pounds x 12

8 high pull ups

Cybex seated shoulder press – 120lbs x 10

One arm cable tricep push down – 27.5 pounds x 10

8 high pull ups

Cybex seated shoulder press – 140lbs x 8

One arm cable tricep push down – 32.5 pounds x 8

Seated alternating dumbbell curl – 25lbs x 12

Seated dumbbell shoulder shrugs – 65lbs x 10

Seated overhead dumbbell tricep extension – 55 lbs x 10

Seated alternating dumbbell curl – 40lbs x 8

Seated dumbbell shoulder shrugs – 70lbs x 10

Seated overhead dumbbell tricep extension – 60 lbs x 10

Seated alternating dumbbell curl – 50lbs x 5

Seated dumbbell shoulder shrugs – 75lbs x 10

Seated overhead dumbbell tricep extension – 65 lbs x 7

 

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