Training 21/07/24

Sun 21/07/24: Something Light

AM BW: 95.4kg

Background Noise: Hard Rock Rewind

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
3x90kg
6×102.5kg
6×102.5kg @ 7.5
6×102.5kg @ 9
6×92.5kg
6×92.5kg
7×92.5kg @ 10
2.5 minute rests

Dumbbell Fly:
12×27.5lb / hand
12×27.5lb / hand
12×27.5lb / hand
2 minute rests

Landmine T-Bar Row:
8x70kg
8x70kg
10x70kg @ 9.5
2.5 minute rests

EZ Bar Curl:
4x45kg @ 10 (rep PR; +1 rep)
5x40kg @ 8.5
5x40kg @ 10
6x35kg @ 7.5
6x35kg @ 9
6x35kg @ 10
2.5 minute rests

Cable Crunch:
12×47.5kg
12×47.5kg
12x45kg
12×42.5kg
2 minute rests

• Had another decently lazy morning today and got into the gym about 10am. Still quite phlegmy but otherwise feel ok.

• For better or worse I went for sixes with a little more weight than last week, the first set was completely painless but the more sets I did the more my shoulder got angry. Still tried to push the last back off set to eight reps but that was a big fat nope today and I failed it.
• Added a little weight to the flys to feel things out and was pleasantly surprised. Less niggle than last week.
• Heavier rows today too – pretty solid effort, only barely touched my belly with the tenth rep at the end.
• I wanted a top set of five from curls today, with a weight that was 3 @ 9 last week. Seems like that was bang on because today I fought to get four reps and failed the fifth. Wanted to really push these hard today but by the time I got to the 35kg sets I’d lost some motivation so I just did some sixes until I couldn’t do any more. I really should measure my biceps and see if they’ve actually grown over the last couple of months.
• Added a bit of weight to the cable curls again and then dropped it back as I started to run out of gas. Just grunt work but hopefully when I lose some fluff from my waist I’ll notice a difference.
• All done in 74 minutes today.