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Exercise Log 5.30.14 (Dev Day + Cardio)

Just posted two more logs to the backpages if interested. Today is the log for Dev Day which was a workout back at LA Fitness, I still have till June 15th to go there if it’s convenient and I decided to meet my running partner for a run after so felt like it’d be cool to visit at least once before that time was up. This might be my last workout there though. I really wanted to hit traps hard today, as well as do some core workout and some bi/tri work. That’s a full agenda for a dev day so here is the log…

Hammer Strength Standing Shrug: Loaded it up not even sure if my new gym has this machine (it probably does). 5 sets of 10 reps @ 255lbs (these shrugs felt great!).

Overhead Shrugs: One of my favorite ways to hit the upper traps. 5 sets of 10 reps @ 95lbs. Lot less weight, but good contractions nonetheless.

Dumbbell Shrugs: Not satisfied, I did some good ol’ dumbbell shrugs which again felt great. Set 1) 12 reps @ 60lbs. Sets 2 & 3) 10 reps @ 70lbs. Set 4) 8 reps @ 80lbs.

That was definitely enough for traps. On to some rear delt & core work.

Rear Delt Leaning Flys: 4 sets of 10 reps @ 25lbs focus on form.

Ab Cable Crunches / Stomach Vacuums: 3 sets of 10 reps @ 180lbs / isometric hold of the weight for 5 reps of 10-second stomach vacuums. Best way to do stomach vacuums is with that resistance, imho.

Finally some bi’s and tri’s, because what workout week isn’t full without the gun show…

Dumbbell Curls / Overhead Dumbbell Extensions: 3 sets of 8 reps curls @ 35lbs each / 8 reps overhead extensions @ 60lbs. The curls felt strain on my sore shoulder, so may avoid this weight in the future.

Bicep Curl Bar Curls / French Press: 3 sets of 10 reps curls / 12 reps presses @ 50lbs. Slow form, controlled. Good way to end the workout.

After this got an nice 5.24 mile run in. Poor pace like 11 min/mile just keep getting slower with all the weight lifting, but this was day 3 of no rest. My new program notes which I aparently don’t abide by says DO NOT WORK OUT MORE THAN 2 DAYS IN A ROW STUPID. Well I have a long weekend planned so I didn’t have a lot of choice here, it was either have a screwed up weekend or work out the three days solid.

I also want to throw in a quick note or thought on my program. I did get the inspiration to periodize the program from Jonnie Candito who has a 6 week training plan. I did not however read the program in great detail until today, because I had my own thoughts on what to do with each cycle, the workload and what to work out. I actually realize in closer review that his plan is more similar to my final plan than I had given it previous thought. I definitely have different workout days and different lift splits, but the theme of the periodizations are very similar. I just found that funny… I guess great minds think alike? Who am I fooling… he’s leagues beyond where I’m at in programming prowess. A great inspiration though, along with many others that promote via Youtube.

Thankfully we’re golden now and I get to rest. By rest I mean work a lot doing inventory and stay out ungodly late. But no goddamn lifting or running. Well I might run Sunday. Maybe. Depends on the weather.

I’ll rest I think. Probably.



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