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.
Today 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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