Training day 03-11-2013

This may been up there with one of my worst workouts ever. Nothing went well today. Nothing.

Shoulders were sore and I should have taken a break from doing anything heavy, but being stubborn I forged on. I lost my balance on the bench while doing the 455 slingshot and almost lost the bar to my side…

This affected everything else today, mentally and physically, so I had to lighten the load and play it smarter.

I may be in for a deload week coming up next week of nothing but light work, reps and getting blood flow into my aching joints.

BENCH
Set 1: 135 lbs × 5
Set 2: 225 lbs × 5
Set 3: 275 lbs × 1
Set 4: 315 lbs × 1

SLINGSHOT BENCH
Set 1: 365 lbs × 1
Set 2: 405 lbs × 1
Set 3: 455 lbs × 1

SIDE LATERALS
Set 1: 20 lbs × 20
Set 2: 20 lbs × 20
Set 3: 20 lbs × 20

NEUTRAL GRIP LAT PULLDOWNS
Set 1: 150 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12

FACE PULLS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

ROPE PRESSDOWNS
Set 1: 110 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15

Now, more than ever, the gym is a great therpeutic tool for me. In the last 10 months I have made so many improvements in physique that I am very proud of my program. When everything finally comes together, I will be a very happy man.

And I mean everything….

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