2015-10-09 training log

Change up.

Taking yesterday off was good. I feel better. So I did go to the gym today, but I opted against doing a full shoulder/triceps workout. Again, I want to give my shoulder a break given what’s before me the next few days.

So what did I do?

Every bro’s favorite: arms…. no, not chest — it’s not Monday. 😉

Thing is, as I thought about how to change things up, I realize I do need to go with more moderate weights, higher reps, and just give my body and joints a break. Plus as the diet continues to cut, picking up more mass-building techniques is really where it’s at. So… here I am.

As I looked through my logs, I actually had set up a round of programming based upon the mass-building template in Paul Carter’s Base Building manual but I never executed it because I opted for the Strong-15 Short cycle instead. So since I’d never tried it, I figured why not — it seems about where I’ve been wanting to go anyways.

I did have to modify things slightly. For example, no chin-ups because the hanging creates too much shoulder pain. I won’t do lunges every week, changing it up with split squats or some other variation just to keep me from going nuts. As well, I plan on throwing in some things like drop sets or rest-pause, partials, whatever. What I do will all depend how I’m feeling and how things are going, and what logistically works (e.g. dumbbell exercises are prime for drop-sets).

So since the Friday session will be arms… why the heck not.

Some comments:

The 100’s. I find if the weight is such that I can do 100 reps nonstop, it’s too light to elicit anything useful other than the mental discipline of 100 reps. But if I follow another popular 100-rep protocol, I get something solid from it. That protocol is to pick a weight you can do for 40-70 reps, crank out as many reps as you can, then rest for the number of seconds equivalent to the number of reps remaining. Then keep going, repping and resting until you total 100 reps. So crank out 40 reps, rest 60 seconds; 20 more, rest 40 seconds; 15 more, 25 seconds; 13 more, rest 12; 12 more, done. That sort of protocol.

The dumbbell curls. While I love hammer curls, I really should spend more time on db curls. Hands start neutral at sides, then as you raise the dumbbell up, supinate the hand; unwind on the way back down. I do get much from this, so I really should do these more than hammers.

Close-grips. Given the pains and problems I had with the JM Presses, I took this light. I warmed up with the bar, and did a work-up to a single. Everything felt pretty light, and while there was a little stretch in the shoulder, it was ok — the work-up is good instead of just hitting work sets. Given the 12 reps (the goal is 8-15; and I didn’t push it to failure because I’m being conservative on my shoulder), yeah, the weights are a little on the light side, but generally still in the ballpark so I’ll stick with them for now; once I hit 15, I’ll up the weights. Still, the close-grips felt better than the JM’s (in terms of my shoulder) so there we go.

Anyways, all was generally good. Looking forward to the change up.

As for my shoulder… doing the “rehab” type warm-ups is good. Gets some rotation/cuff work in, some stretching, and things are feeling a lot better. Still not out of the woods, but every day it’s a tiny bit better. For sure stretching the anterior deltoid is the biggest help. It’s a hard stretch to do, and hurts like a bitch, but it’s helping.

  • Barbell Curls
    • 30 x 100 (protocol: AMRAP, rest as many seconds as remaining reps; continue; repeat until 100 total)
  • DB Curls
    • 25e x 10
    • 25e x 10
    • 25e x 10
    • 25e x 10
  • Close-Grip Bench
    • bar x 5
    • bar x 5
    • 95 x 5
    • 125 x 4
    • 145 x 3
    • 165 x 2
    • 185 x 1
    • 145 x 12 (AMRAP)
    • 145 x 7 (50%)
  • Pushdowns
    • 40 x 20
    • 40 x 20
    • 40 x 20
    • 40 x 15
    • 40 x 15

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