37 min., 226 lbs.
Warm-up (7 min.) - stretching, motions
ZSQ: 10, 8, 6, 4 @ 105, 115, 125, 135 lbs.
HSQ: 10, 8, 6, 4 @ 135, 145, 155, 165 lbs.
Guillotine (Gironda) press: 10, 8, 6, 4 @ 135, 145, 155, 165 lbs.
Underhand db flye: 10, 8, 6, 4 @ 35, 40, 45, 50 lbs.
+ + +
Zercher squats were fun, but the bar wedging into my elbow crook was unpleasant. I smiled at the fact that I finally had a reason to use the bar pad that some people use on the SQ. Forget that pad for squats--build your traps up--but it did help on my arms for the ZSQ.
Hack squats were amazing! Superb quad exercise! I understand why the HSQ is said to help with the DL, too, as it activated lats on the eccentric phase. I would have liked to go heavier, but the whole point of today's workout was to be light and quick, almost like greasing the groove for my power lifts. I decided not to do any rows today, seeing as I DL's yesterday.
I will try replacing the underhand db flye with underhand cable rows next time, lighter but for more volume. I'll also go for more more volume on the neck press.
Tomorrow I'll replace the DBP with the MP, thus: FSQ (4, 3, 2...), MP (4, 3, 2...), CL (3, 3, 3, 3, 3).
Also, while I'm certainly not looking to get "shredded," I do want to lower my body fat percentage by about 5%. I'll keep throwing in planks and kb swings in the evening.
Stay tuned.
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