Week 1 – 5/3/1 – Day 3

Cycle #1

Treadmill 5min. walk + Agile 8  Managed to work up a sweat again.  The tennis ball butt rolling felt a bit more painful today.  I felt especially tight the first time I did the Agile 8 the previous workout, especially on the mountain climbers and groiners, but, already, today, I’m feeling a bit looser.

Bench Press:  5xBar, 5×75, 5×85 + 5×100, 5×115, 5×135

Not bad, I felt a bit weak though.  I think I need to do some CNS exercises on my upper body before heading into the exercises.  I felt like my muscles hadn’t “woken up” yet by the time I was pressing the 3rd set.

Boring But Big 50%

Press:  5x10x50 + DB Row:  5x10x35 

I was really spent after the second set, but I realized I wasn’t resting enough between sets.  The superset definitely became much easier when I allotted a few extra minutes to resting.  But, on the contrary, I really shouldn’t be exerting much effort on these.  I think I might lower the poundage on the DB Row or rest more.

Curls:  3x10x40 + Tricep pushdown:  3x10x30 + Face pull:  3x10x20

The curls got me gassed fairly quickly, but, again, I rested more between sets and managed to have an easier time.  I still might lower the curl weight; I really don’t want to be drained by the end of the workout from doing assistance work.  I think doing so would only hinder my performance the following workout day, especially if it’s a back-to-back.

Treadmill 1mile walk

Incorporating these after each workout as a way for me to warm down.

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