Hope it loosens up as your day goes on!
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Hope it loosens up as your day goes on!
Wednesday
Flat bench 7 sets
Cable fly 5 sets
Reverse overhead underhand extension 4 sets
Rope extension 4 sets
Pushdown machine 4 sets
I was still in some pain yesterday and a little tired. Workout started slow as I warmed up on a press machine mainly because it usually cracks my back. But once I got into the workout, it went pretty well. Tried to stay heavy on the bench and then more volume on the crossovers. Tricep work was difficult and the pump was good. Weight just was either heavier than normal or just felt heavier. Downside of the workout was that the handle of my jump rope snapped off. I couldn't get the rope back through. I'll have to get some pliers at home and squeeze is small enough to get back onto the rope stays.
Thursday
Squat 6 sets
Leg press 4 sets
Seated Calve raise 4 sets
Leg extension 3 sets
Seated Leg Curl 3 sets
Still had some neck pain so I didn't know how a bar on my neck was going to feel. It wasn't bad at all. I went pretty heavy on the squats and stayed low reps. Even when I had a rep amount in my head I felt like the explosiveness was there where I could bang out an extra rep or two. I made up for the reps on the leg press though. Everything else was more of a standard leg routine. I didn't do any box jumps or side steps. Just went back to the old style of leg work.
Saturday
Side lateral raise 4 sets (last set drop set)
Face pull 4 sets
Standing shoulder press 4 sets
Jump rope superset with reverse hack squat press 3 sets
Jump rope superset with bent over db fly 3 sets
Another great shoulder workout. I went to bed early on Friday so I felt super refreshed for Saturday morning. The workout went really well. All the weight felt good, the movements felt smooth. It was just one of those days where being at the gym felt amazing. Added in some really intense jump rope at the end for good measure
Sunday
I didn't go to the gym but I did have to pull out some of my lawn furniture including a swing that's double my size so that almost felt like a workout trying to carry it and lift it on my deck.
But the big thing was I got my yearly cow. My buddy, his father and I split a half. If you can get your hands on buying grass fed cow, I recommend you do. Over 300lbs and we had to move it around a few times to get it in everyones freezers so that sort of felt like a workout at well.
Monday
Flat bench 6 sets
Landmine shoulder press into middle press 4 sets
Rope Extension 4 sets
Jump rope superset with incline press 4 sets
Jump rope superset with underhand extension 3 sets
Jump rope superset with side lateral raise 3 sets
Half way through the day I decided I need to get back to hitting muscle groups multiple times a week. So instead of forming a plan I just went with it. I think I like it better this way. Following a plan of I need this many sets per muscle group or whatever feels restrictive a bit. So the plan is to do 2 "large" movements and the rest accessory work with working about 3 muscle groups each workout. I also want to stay heavy on those 2 movements and lighter on the rest.
I think this will also allow me to include more cardio if I'm supersetting with jumping rope. The workout was enjoyable and even though I just did shoulders, I didn't notice too much muscle fatigue when doing the shoulder movements.
Tuesday
Basketball
First time in 3 weeks that we played. It was also 80 degrees outside so the gym was warm. Felt good to run around again and play. The game seemed to go super fast though. Not sure if everyone was just making shots or whatever but usually I feel like we are there for awhile and the time just flew by.
The worst part was, my back tightened up at one point. Right side of my back along my spine really hurts. Sleeping last night was difficult because everytime I move or breathe heavy it's an intense pain. Hopefully I can get it loosened today at the gym.
Hope it feels better once you start moving around for the day
Wednesday
Deadlift 5 sets
Leg press 4 sets
DB Hammer curl 4 sets
Jump rope superset with lat pulldown 3 sets
Jump rope superset with weighted step ups 3 sets
Jump rope superset with double high cable curl 3 sets
Sticking to what I tried on Monday. I did two "big" lifts and went pretty heavy, my knees were kind of sore during the leg press though. My back caused me so much pain yesterday. On the right side of my back between my shoulder blade and spine. Not up into my shoulder but higher on my back. There was times I moved or even when walking and the pain would go through me really intense. Working out loosened it up a bit and I felt good last night up until bed time when it started to get tight again. The workout though wasn't too bad. I need to keep focusing on my deadlift though. I feel like I was on a roll with it and fell off along the way somewhere.
Hang in there!
Thursday
Standing shoulder press 4 sets
Incline bench 4 sets
Behind head DB extension 4 sets
Jump rope superset with side lateral raise 3 sets
Jump rope superset with decline hammer strength 3 sets
Jump rope superset with push down machine 3 sets
end of workout I did a few sets of facepull
Not the best workout but not because I wasn't all in or feeling good. I felt good and really looked forward to it. I felt like I went fairly heavy but leaving the gym I thought to my self....did I leave a rep or two on the table? I don't know if it's because I trained these body parts earlier in the week that I thought I was getting in a bonus workout but I wish I went harder. But I did feel good while I was there. The jump rope is a different subject, I was way off with it. My jump rope snapped so I took the rope and put it in different handles and it just doesn't feel right. I can't get the rhythm.
Saturday
BB curl 4 sets
Straight bar extension 4 sets
Bodyweight dips 4 sets
EZ bar preacher curl 4 sets
Rope extension 4 sets
DB hammer curl 4 sets
Jump rope superset with a bunch of different arm movements
Once I got in the movements I wanted to do then the movements with the jump rope I sort of just went and did whatever looked fun. I had a good time. I haven't worked strictly arms in about a years time so to see the overall pump was great. The intensity probably wasn't at high as shoulders because of the muscle groups I was working but I tried to stay heavy and focus on squeeze. It was a good workout.
Sunday
Basketball
Saturday afternoon my brother started asking me if there was a basketball game that I knew of the next day. I got in touch with some ppl and found a game so I said I'd play. I was really happy I did. It was a low key fun game and got in a really good cardio day out of it. And we played in the morning so I still had the rest of the day to do my chores around the house.
Monday
Squat 4 sets
Weighted pull ups 4 sets
Incline DB hammer curl 4 sets
Jump rope superset w/ vertical leg press, bb curl, bb row 3 sets
I was looking forward to the workout the whole day and it felt good. Wish I did more squat sets but overall it was a good workout. You can tell I haven't done pull ups in awhile, I was struggling with them. Other than that though the workout felt good. Doing higher reps after going heavy on the squats and pull ups really made my muscles burn in a great way. The jump rope superset also gets the heart rate way up and the sweat pouring. Hopefully I can keep this type of workout going all summer.
Tuesday
Flat bench 5 sets
Seated shoulder press 4 sets
Behind neck ez bar extension 4 sets
Jump rope superset w/ low cable crossover, side lateral raise, rope extension 3 sets
Workout started out slow. Felt like the bench was going to go poorly. After the first two sets I figured I was done for but the next 3 sets were great. The shoulder press also went really well. I far exceeded the weight I expected. Even when I loaded the bar and figured maybe 2 or 3 reps, I got 6. I haven't done the seated press in awhile so it was nice to get the extra reps. My gym is starting to get hot. The owner is old and never used AC, last summer he was on a lot of mediciation so he used the AC but now he's hardly ever there so we are back to not much AC and I do the jump rope on the second floor since it's more open. Wow was it hot and stuffy yesterday. Not complaining, I kind of liked it but in the dog days, it may get rough.