As Nancy mentions, we did chest and bi yesterday. I was looking forward to the workout but also had some trepidation. A few days before, I had thrown my (what I am coming to consider) trick shoulder, and it was stiff. Was this the second coming of tweaks? Well, it appears the answer is no, and in fact there are some very positive developments in that regard, but I get ahead of myself.
The workout was very satisfying if not a personal record extravaganza. We pushed each other and did a new upper pec exercise which was fun.
Here's the workout. Everything is four sets of 10 except where noted, and all weights are in lbs. We started a new set every two minutes and forty seconds.
- Pec
- Cable flat flyes: 30, 35, 40, 45. The stiff shoulder had no impact, but I started light to make sure. I've made 50 here, but this was a good start.
- Free motion reverse cable crossover: 25, 30, 30, 30. This exercise starts with your hands down at your sides, and then you raise them palms up in a sort of reverse of the traditional cable cross. It's fun but difficult to get right. Nancy and I did a video analysis.
- Dumbell flat press: 60, 65X9, 65X7, 65X5 55X5. Again, the flat press is pre-fatigued. I got more sets at 65 this time. I get around 75 without the pre-fatiguing.
- Push-ups with 10 lb. weight (reps): 15, 14, 12, 8. The 10 lb. weight cuts your endurance on these. The last set was a killer.
- Decline dumbbell flyes: 30, 35, 35. Arnold provided some much needed and very effective spotting here.
- Bicep
- Free motion cable bicep curl: 50, 60, 65X7 55X3, 65X7 55X3. Sixty-five is about my limit.
- Free motion reverse bicep curl: 60, 70X7 60X3, 70X6 60X4, 70. Seventy is my max. I supsect I'll be able to exceed it soon enough. Seventy is a tough weight to stabilize against. At some stage, we'll do a video analysis of this.
- Prone bicep curl: 25, 30 drop to 25, 30 drop to 25, 30 drop to 25.
The interesting thing I noticed is that my shoulder stiffness did not seem exercise related. I was exercising fine. As some readers may recall, Arnold has extolled the virtues of a deep tissue massage therapy center here in Ann Arbor. Well, I decided why not give it a try.
I went to one of the therapists, Julie, today. WOW. She really re-articulated my shoulder and worked out a number of knots. I'll have more to say on this.
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