Training 22/09/17

Fri 22/09: Press

Food yesterday: Target: 3267 kcal / Actual: 3169 kcal – macros fine

Activity yesterday: 12.2k steps

Sleep last night: 7 hrs 7 mins – 64 mins awake(!)

AM BW: 72.5kg (down 0.1kg from yesterday)

Overhead Press:
2×5 @ 20kg
1×5 @ 35kg
1×2 @ 42.5kg
1×2 @ 49kg (new PR, +1kg)
1×1+F @ 50kg overreached
2×2 @ 49kg
1xF @ 51.5kg ffffff
1×9 @ 38kg
1×9 @ 37.5kg
1×10 @ 36kg

Lateral Raises:
12.5lbs / side x 15, 12, 12, 12, 12, 15
60 second rests

Dumbbell LTEs:
20lbs / side x 20
22.5lbs / side x 15, 10
20lbs / side x 15, 12
17.5lbs / side x 15, 16
Also 60 second rests

Instagram: Click here
Video of work sets:

I’m now officially on leave from work. This is excellent.
Strangely, after sitting at 15% body fat consistently for the past few days, the scales started reading in the thirteens this morning. I haven’t grown tons of muscle overnight but there is definitely still plenty of lean mass gains occuring. Hate to stop training while progress is going so well, but the break will be nice and hopefully it will come back quick.

Session notes:
– Another little PR for doubles on the press. First one went up so easily I thought I’d try a little more, but that was wishful thinking 🙁
– Decided to try for a 1RM after doing the doubles, didn’t try very hard, to be fair. Should’ve probably jumped up a slightly smaller amount.
– The back off work was actually a bit of a regression over last time, did an extra set to compensate. Probably fatigue is all.
– The accessory work was just a mad pump. My shoulders and triceps were absolutely swole. First set of tricep exensions don’t look that great on video but form got a bit better as I went.
– Just a nice session for 69 minutes. Awesome sauce. Have a fantastic day/night all!