Couldn’t sleep to my normal non-training alarm time, so I got up and figured, hit the gym. Because I didn’t have anything scheduled for today, I might as well as work them beach muscles.
- Superset 01:
A. Inverted Rows: 10,12,12,10,10,12. (Due to injury: chins & pull-ups not possible.)
B. KettleBell Swings: 25x6x12.
C. Banded Face Pullers (Blue): 6 sets and whole mess of reps.
- Standing EZ Bar Curl: 75×11, 45x4x10. I don’t know if I should be happy or sad that 75 lbs was very heavy. Decided to cut the weight down and just go slow and concentrate on the contraction. One minute rest.
- Alternate Incline DB Curls: 25×25,20×23,15×20, 12×30, 40×10. Dropsets. No rest.
- Superset 02:
A. Cable Curl: 30×10, 35×10, 42.5×8, 50×8, 30×16. (6-8 second eccentric)
B. Cable Press-downs: 35×12, 42.5×18, 50×12, 52.5×8, 35×20.
- Reverse hyperextension: 16,12,12,9. (30 second rest.)
Wow, those reverse hyperextensions have never felt better and its been about a year since I last did them. My body was tight, my hips got a good snap, and I really worked my glutes/hammies. I think its all the jump training and the addition of KB swings. Its like I get it now.