So this was a pretty solid workout, especially after the amount of suck I was experiencing the day prior – pretty much drinking a protein shake 4 hours prior to lifting weights was too much for my stomach to handle. This is not acceptable and I need figure out exactly what is going on, and why my body was feeling this way. Granted, I also had a 6 oz bag of honey roasted peanuts and a white Monster energy drink on the car home…but my stomach issues all felt like it was due to the protein shake. I’ll get it straightened so I don’t have this issue again.
Anyway, moving onto the work:
- SSB Squats – 235x12reps
- Warm-ups: 65×10, 65×5, 115×5, 155×3, 205×1
- CGBP – 165x8reps (repeat weights during next workout)
- Warm-ups: 45×15, 45×10, 65×10, 85×10, 95×5, 115×5, 135×3, 155×1
- HB Squats – 205x20reps
- Warm-ups: 45×10, 95×5, 135×3, 185×1
Took a pause here since I was lifting during my workday over my lunch break, and I still needed to get outside and clean up some snow. I figured I’d finish the workout after work was done:
- DLs – 195x13reps
- Warm-ups: 45×15, 135×5, 185×3
- EZ Curl Bar Curls SS w/ EZ Curl Bar Skullcrushers – 35×20/15/10/5reps
- I did these following a blood-flow restriction (BFR) protocol – the idea is to restrict venous return blood flow so that arterial blood pools in the muscles and acquires the “pump” that bodybuilders are always vying for. There’s some science behind why and how it works, so I figured it was reasonable to include it every now and then.
- The best part is that it provides an absolutely brutal pump, and I don’t need to use heavy weights to get there. The important factor for me was squeezing each rep at the top and getting maximum contraction in the muscle.
- Shoulder Tri-set (Seated rear delt raise/lateral raise/front raises) – 3x15x10lbs
- Just getting some decent shoulder work in, I tend to neglect my shoulders as they are a little harder to train heavy in my garage. The ceiling is very low, so I can’t perform standing presses the way I would prefer, and I’m just not a huge fan of seated pressing. I will be incorporating them as one of my main movements soon, but just not yet.
That’s it for Workout 10, I got some extra cardio/conditioning work in with shoveling and clearing the driveway…I think next year I’m going to have to invest in a snowblower, because this is just crazy.
Ramble on Fitness 