JB, my next meet might be in Boston or Richmond Va! Much more on that later, but my wife has offers in both cities that we might not be able to pass up. So, might be moving real soon. We'll see.
Thanks, fellas! Thanks for the prime rib craving Jimbo! Feeling way better today and I had a blast at the gym. Gonna pay for it like I did after Monday's gun show! Seriously, almost burst into tears pushing the mower uphill Tuesday!!
Today was a back fest after the deload weights.
Wednesday, Cycle 1 week 4
Warmups: rowing and swings 2x 10x 20 some arm and leg stuff
5x 85, 95, 100
3x 3x 115
1x 125, 130, 140
5x 195, 210, 225
Power Shrugs (borrowed straps):
12x 315 (like a 60 pound PR
Chinups: 3x 3
Dips: 3x 6
DB Row: 8x 75, each arm (grip failed, gotta get me some straps!!)
Hammers: 3x 10x 25
ss w/ Plank: 3x 30-40 sec.
DB Shrugs: 12x 100's (grip again, but huge PR
) No hip action on these.
Glute Raise off bench:
12x 110DB (PR
), with a 2-3 sec. hold each rep too.
OK. I'm sold on getting some straps! Those power shrugs were awesome! I do them like the top of a clean. Some hip dip, then big shrug at extension.
Traps and middle back are gonna hurt tomorrow, but damn today was fun!
Going to start adding in more direct glute work. Been reading about it. Can't hurt. We'll see.
Anyway, good times. Now to see what mischief you all have been up to.