A nice quick intense workout. PR effort for reps @ 260 on incline, and solid work sets on flat db press. Kind of hard to press well with a very gentle grip (the crushed ring fingers on each hand are still hurting quite a bit), so I’m real pleased. Finished with some good strict rows and curls.
Incline Bench Press:
Flat DB Bench:
Supinated DB Curls (3-sec negatives):
Supinated DB Curls:
Duration: 60 minutes
Totally annihilated today’s workout. Target was 585×3, so I settled for a pretty easy 12-rep PR effort. Had 3-4 reps left in the tank, but called it good. The flu bug is on its way out and I don’t want to stress the CNS too much yet. Moved on to shrugs and set a new PR there as well. Proceeded to pinch my ring fingers between plates when racking the plates in the excitement afterwards and now have two heavily bruised and swollen finger tips. Finished with ab-rollouts superset with hanging leg raises. Killer workout. Feeling really good about my deadlift right about now.
Ab Roll-outs (superset with hanging leg raises):
Hanging Leg Raises:
Duration: 70 minutes
Start of a new 3-5-1 cycle, and start of a new year. Good stuff. My body is fending off a nasty flu virus, so I wasn’t sure how today’s workout would go, but it usually seems that I perform well when feeling like complete crap. Warmups and first 2 work sets were cake, despite the ‘sloshy head’ feeling. Absolutely destroyed 230 for 8 reps – PR there. Had a handful more left in me, but the light-headed-ness/nausea kicked in and I almost fell over when I locked out the 8th rep. Called it good and racked it. Dips and chins went well. Had some nice vertigo going from the repeated up-down motions, but made it through. Stuck with bodyweight chins/pull-ups, but used a different grip for each set to keep things interesting (various hammer, overhand and underhand grips @ diff widths). Finished with a high rep set of reverse lateral/iron crosses. A favorite movement of mine for the delts.
Reverse Laterals / Iron Crosses:
+ stretching + yoga (30min)
Duration: 90 minutes