Friday: Upper B, Week 2. in Exerbabble III

Friday, 12-12-14
Cycle I, Week 2: Upper B

Yesterday's nutrition: Good.
Last night's sleep: Good.

GYM STUFF:

BB Bench Press: 5 @ 45, 95, 115 lbs
5, 5, 7 @ 140 lbs (+5 lbs)
DB One-Arm Row: 5 @ 55 lbs; 3 @ 65 lbs
5, 4, 3 @ 80 lbs (+5 lbs)

Seated DB Press: 5 @ 25 lbs
8, 7, 6 @ 42.5 lbs
Pull-ups:
8, 7, 6 @ BW

Incline Fly: 3x10 @ 17.5 lbs (+2.5 lbs)
Reverse Fly: 3x10 @ 5 lbs (-5 lbs)

One-Arm Cable Lateral Raise: 10 @ 10 lbs (+3 lbs); 2x12 @ 7 lbs

upper stretching

Crux of workout: 62 minutes

Everything felt heavy, but nothing felt out of reach.

The 5/4/3 reps for row and 8/7/6 reps for overhead press are pretty much my standard progression when I increase the weight. Goal for the next workout is to add a single rep, usually to the last set. That’s the definition of progress.

Isolation stuff was hard, despite how light it is. I feel pretty puny using 5 lb weights for reverse flies. But, there’s really no other way for me to do it with good form. I added weight to the first set of lateral raises, but man did it feel heavy. I backed off the weight for the next two sets. When I can hit 12, I’ll use the bumped weight for the rest of the sets. No wonder my shoulders are puny. MUST GET STRONGER.