Today was ok, but I have some fine-tuning to do.
All in all happy with today, and generally went as expected for a first week of a new mesocycle. That said, I did have to do a bunch of estimation, especially to ensure I hit the lower-rep range, and my estimates weren’t quite right.
Pulldowns were fine. As an aside, I did like the neutral grips then the wide-grips. That ordering felt good.
The EZ-Bar Underhand Rows I’ve never done before, so I had to make a complete guess on weight. The weight was a little light, but I’m going to go with it because I think I can get more out of it if I keep these really strict — working to row the weight into my hip-crease and below my belly button. Using the EZ-bar was nice because it really kept the extreme torque off the wrists/elbows. I might dig these.
Upright row was way off in weight.
Benching went in too light, and I adjusted it before I did my set. I think I adjusted a hair too heavy for this first week (remembering, stopping 3/fail).
Inclines were too light, but again I think I’ll kept it here considering the road ahead.
So, didn’t really make the mark on the setup, but it’s alright for a first week.
RP Physique, Mesocycle 1.1, week 1
- Neutral-Grip Pulldown
- 90 x 10
- 120 x 5
- 150 x 10
- 150 x 10
- 150 x 9
- Wide-Grip Pulldown
- 125 x 9
- 125 x 8
- 125 x 8
- Underhand EZ-Bar Row
- 40 x 10
- 75 x 5
- 115 x 10
- 115 x 10
- Cable Upright Row
- 100 x 12
- 110 x 10
- 110 x 10
- Bench Press
- bar x 10
- 135 x 5
- 175 x 5
- 205 x 10
- 205 x 8
- 205 x 6
- Incline Wide-Grip Bench Press
- bar x 10
- 140 x 10
- 140 x 10
- 140 x 10
- Slant-board Sit-up
- BW x 15
- BW x 10