Highlights only.
10 July 2012
Bench press, light, 245 lbs. x 4 sets x 6 (shoulders and arms felt beat up, like I was lifting 285 or more)
Barbell bent-over rows – can’t remember the poundage, but it was low and reps were high. 4 sets.
Snatch-grip standing BTN press 3 low-rep sets up to 135 lbs. x 2
DB preacher curls 3 sets x 6
DB skullcrushers 3 sets x 6-7
11 July 2012
Cardio (hurrah!) – Concept2 rower 2 sets x 5-8 minutes, some sort of elliptical machine 10 minutes, some crunches
12 July 2012
5-rep-max stiff-leg deadlifts. Discovered a piriformis injury, i.e. my ass and lower back cramp up severely on the left side when I lift. Still managed to complete the deads.
115x10 – 225 x 5 – 255 x 5 – 275 x 5 – 295 x 5 – 305 x 5, hamstrings sore like hell today
Shrugs 405 x 3 sets x 8
Low pulley rows 3 sets
Face pulls 2 sets
Lots of light ab sets (crunches), rehab for piriformis (tough to get at) – foam rolling and stretching
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