KASR5277’s BodyBlog

…but for some reason - they weren’t so bad last night. I guess after doing them for about 12 weeks straight and then taking an 8-week break from them - I was able to hit them hard last night and I didn’t feel the usually stress, strain or general dislike for them last night that I usually do. If I had my druthers, I wouldn’t have done them at all - but they were in my workout, so I decided to hit them with some purpose. Come to find out I was able to breeze through my set (70% of my 1RM) with relative ease…well, ok - the 5th set was kind of a beeotch! HA!

Oh, the pain….and not in a bad way - just sore as hell. The lactic acid is slowly trying to creep in - hopefully, the creatine will help there….if not - my Wednesday is going to be hellish! Here’s what was on the plate:

Dumbbell Bench: 1 x 100 @ 30% 1RM
Incline Bench: 1 x 100 @ 30% 1RM
Med-grip pulldown to front: 1 x 100 @ 30% 1RM
Straight arm pulldown: 1 x 100 @ 30% 1RM
Seated Dumbbell press: 1 x 100 @ 30% 1RM
Seated Lateral raises: 1 x 100 @ 30% 1RM
Dumbbell Shrugs: 1 x 100 @ 30% 1RM

Tomorrow we do legs and arms!

Not in an "ow, I just tore more shoulder muscle hurt…" more like a "I now have more acid in my muscle than a juice box!!!"  LOL! Last week I was reading a Muscle & Fitness back-issue that talked about shocking the muscle with a different routine to promote growth. The article was about during CENTURY SETS - a single set of 100 for a given exercise. Since my partners bailed on me in the last moment on Monday and they were no-shows on Wednesday, I had some church members hang out with me to spot me on some of the most gruelling minutes I’ve had in a while!!! I wasn’t able to finish the workout, so I’m picking up the rest of the lift tonight or tomorrow.

The concept is easy - 100reps at 30% of your 1RM for the exercise. If you hit 70 without needing a break, you need more weight. Increase happen at 2 1/2 increments. If you HAVE to stop, you get half of the remaining reps in breaktime (meaning, if you stop at 60, you have 40 more reps - which means you can rest for 20 seconds).

Last night, I did:

1 x 100 barbell squats
1 x 100 Lying leg curl
(I couldn’t walk right for three hours!!!)
1 x 100 seated row
1 x 100 seated lateral raises
1 x 100 barbell bench press

Talk about an incredible pump!!!!! (I slept like a baby last night!)

I’m hyped to hit it nasty hard tonight. Heavy squats, heavy military press and then isolation on shoulders and biceps. If I can lift my arms tomorrow and/or not walk funny, I would have failed. But I won’t.

I almost feel sorry for Nick and C.J. tonight….well….almost.