Saturday: Upper 2
Incline Bench: 5 x 5 (245)
Incline Flyes: 5 x 5 (45) 120 seconds rest
Weighted Pullups: 5 x 5 (bw:241+20) 60 seconds rest
Dips: 2 x 10 (60)
Side Laterals: 3 x 12 (45)
Barbell Curls: [drop sets] 1 x 6 (155), 1 x 6 (135), 1 x 5 (115), 1 x 5 (95)
Rev. P-downs: 3 x 10 (160)
Rear Lateral Mach: 2 x 8 (160)
- Everything was easy except for the barbell curls. I decided on a 45 +10 per side. Maybe could've squeeked out 7 reps before really cheating (which I don't want). I was full of energy still so I did drop sets with the barbell curls. I rested for 7-10 deep breaths between drops, basically utilizing a rest/pause set. Fascia stretched for chest, shoulders, biceps. Technically I could increase everything by at least 20 lbs, esp. inclines, but I don't want to burn out.
- Unfortunately, I won't be able to start another 5x5 until the final week of December. I wanted to begin on Wednesday, but my gym is closed Saturday and Sunday. Due to my work schedule, Wed, Fri, Sun. are the best times for me to hit the gym. Less people.
Option 1: Take today [Sunday] off, then start the 5x5 Mon/Wed/Fri.
Option 2: Take today off, then just do a regular full body for Mon/Wed/Fri such as the 8-10 rep range I have in the HST sticky.
I'll know what's up tomorrow. The only problem is that it only gives me a day of active recovery from what I did last night for upper body. Depends on how sore I am. If I'm sore, then it's the HST week. If I feel good, then I'll just have to switch gym days around for my 5x5 and start off a little lighter. I'll do some prolongation techniques throughout the day. I don't want to take any extra time off from the gym since that's pretty much what I've been doing for my lower workouts->fucking around.
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