2015-04-24 training log

Today felt better… but also not for the best of reasons.

The diet’s been trying the past few weeks. Not mentally, but physically. It would manifest itself now and again with a dizzy spell — this is not uncommon for me to have happen when something is depleted. So on Tuesday I had lunch with my accoutant and well… I couldn’t tell you what was in that Chinese food, but it was certainly not diet strict. I didn’t worry about it too much because I sure felt better. I’ve also found myself being a little more lax this week. As a result, my weight has been at about 214 all week — actually about a pound up since the last weigh-in. Not really what I want to see. But the flip side is that I’m feeling tons better. I did buy some pecans from the most-excellent Berdon Pecan Farm store on the drive home from KRT yesterday, and that should be better at satisfying cravings than getting something “carby”.

But it’s also paid off in terms of gym performance. Today was pretty good, and actually a bit of progression. Hooray carbs, right? 🙂

One change I made was with upright rows. The gym has these pre-fab barbells and I’ve used them until today. Since I’m about to tap them out on the max available weight, time to just move to a regular bar with plates. That felt a little different for two reasons. First, being MUCH longer it balances and handles differently. Second, being that it is longer I can play with hand spacing a lot more here and did so. I ended up taking a wider grip than usual, and will play around because I have found in the past that grip width and thus range of motion and thus affects on my shoulder. But then, my shoulder is feeling so much better these days, so who knows. Anyways, it handled a bit differently so I have to get used to it, but overall I liked it.

Oh, the bench dips. Today I finally felt like I was getting tired from them. 🙂 But this is good. 4×15 and my shoulders feel pretty happy and like they’re getting precisely what I want out of them. My daily whatevers that use my arms feel good. I just do NOT feel the shoulder pains, stiff/tight, etc. that I’ve been feeling. I don’t say it’s bench dips per se but rather the position and range relative to what my shoulders needed, and yeah… it’s been a big help. I’ll probably start adding some weight next week, like a 25 lb. plate in my lap and let the reps drop back down. I don’t want to get too low here, this isn’t about some max-effort exercise… it must maintain that rehab approach.

Inspired by Paul Carter’s methodologies

  • Behind-the-Neck Press
    • bar x 5
    • 65 x 15
    • 75 x 15
    • 85 x 12
    • 95 x 8
    • 95 x 7
  • Arnold Press
    • 35e x 12
    • 35e x 12
    • 35e x 10
  • Upright Rows
    • 95 x 10
    • 95 x 10
    • 95 x 8
  • Lateral Raises (350 method)
    • WT x REP
  • Bench Dips
    • BW x REP
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