Post by TM79 on Jun 12, 2017 12:27:18 GMT
Cycle 17. Week 4. Session 2.
Morning Session (6:30AM)
Overhead Press
Work up to 3(10x95): 10x75, 95, 95, 95
(Superset with) Hammer Grip Pull-ups
4x10
Time: 7:45
Accessory
4 Rounds:
8 Dumbbell OHP, 40 lb Dumbbells
8 Dumbbell Curls (per arm), 40 lb Dumbbells
10 Ring Rows (feet on 24" box)
12 Ring Push-ups (feet on 24" box)
12 Reverse Hypers
Time: 8:50
Comments: Pretty beat from a long day yesterday. After working out and mowing the yard I basically didn't stop moving for the rest of the day. Burning some calories, but feeling it, that's for sure. Wanted to get out here this morning and try to squeeze in this strength and accessory work while it's still cool.
OHP: Felt plenty strong on these. Usually took a brief rest pause around rep 8 and then banged out the last two.
HGPU's: Felt strong on theses as well. I waited approximately 20 seconds after completing my OHP sets before starting these. I just wanted to make sure that these sets were unbroken and it paid off. Still, I got 8 sets in in less than 8 minutes so I wasn't exactly slacking off.
Accessory: This definitely got the sweat pouring. There were some rest pauses in these sets, but I always tried to make it to the 8'th rep before I paused. I actually screwed up and did this out of order. I meant to do the ring push-ups before the ring rows, but accidentally did ring rows first. Those were tough immediately following curls.
I stepped on the scale after this and saw a number I haven't seen in a while. 182.4. That means I'm down 8 lbs from a month ago. I think 180 would be a good weight to be at and that's my goal. I'll be on the road next week so I will have to try and maintain the diet somehow. Luckily there will be some long days of manual labor in the heat to compensate for any extra calories. Planning to do a hero crossfit workout tonight in the sauna. We'll see how it goes. Have a good day!
Morning Session (6:30AM)
Overhead Press
Work up to 3(10x95): 10x75, 95, 95, 95
(Superset with) Hammer Grip Pull-ups
4x10
Time: 7:45
Accessory
4 Rounds:
8 Dumbbell OHP, 40 lb Dumbbells
8 Dumbbell Curls (per arm), 40 lb Dumbbells
10 Ring Rows (feet on 24" box)
12 Ring Push-ups (feet on 24" box)
12 Reverse Hypers
Time: 8:50
Comments: Pretty beat from a long day yesterday. After working out and mowing the yard I basically didn't stop moving for the rest of the day. Burning some calories, but feeling it, that's for sure. Wanted to get out here this morning and try to squeeze in this strength and accessory work while it's still cool.
OHP: Felt plenty strong on these. Usually took a brief rest pause around rep 8 and then banged out the last two.
HGPU's: Felt strong on theses as well. I waited approximately 20 seconds after completing my OHP sets before starting these. I just wanted to make sure that these sets were unbroken and it paid off. Still, I got 8 sets in in less than 8 minutes so I wasn't exactly slacking off.
Accessory: This definitely got the sweat pouring. There were some rest pauses in these sets, but I always tried to make it to the 8'th rep before I paused. I actually screwed up and did this out of order. I meant to do the ring push-ups before the ring rows, but accidentally did ring rows first. Those were tough immediately following curls.
I stepped on the scale after this and saw a number I haven't seen in a while. 182.4. That means I'm down 8 lbs from a month ago. I think 180 would be a good weight to be at and that's my goal. I'll be on the road next week so I will have to try and maintain the diet somehow. Luckily there will be some long days of manual labor in the heat to compensate for any extra calories. Planning to do a hero crossfit workout tonight in the sauna. We'll see how it goes. Have a good day!