yadmit’s BodyBlog

Hypertrophy One - B1

Start:  7:46am
Finish:  8:37am

Warm Up:  Three minutes on the rower.  Rotator cuff stuff

SS:
Smith Squat:  80×10x4
Deadlift Shrug:  135×10x4
——–
SS:
Bulgarian Split Squat (each leg): 10×4 (bodyweight)
Step Up (each leg):  10×4 (bodyweight)

Reverse Crunches:  3×15

Thoughts:  Wow.  I should have DOMS tomorrow.  Ugh.  Good sweat today.  Still not a big fan of BSS, though.  I will keep these weights for this rep scheme, I think.

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Back into a routine after about 17 days with hardly any activity.

Start:  7:49am
Finish:  8:41am

Warm Up:  Three minutes on the rower - 631m/120.8w/35cals
Rotator Cuff stuff

SS:
DB Shoulder Press:  25×5x5
Cable Seated Rows:  100×5x5
———
SS:
DB Shoulder Press:  40 (2-20’s)x5×5
WG Lat Pulldown:  70×5x5
———
SS:
BB Close Grip Bench Press:  45×5/55×5x4
High Pull:  45×5/55×5x4

Swiss Ball Crunch:  3×15

Thoughts:  Weight at 182 this morning…  not bad considering I ate chips and drank beer for two weeks.  Up only a couple of pounds. 

Good to be back into a routine after 17 days.  I think I needed it though.

Good workout.  I can up the weight in everything, but I didn’t want to start too heavy after the layoff.

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