5/3/1 – trying to justify smashing into my wall.
Bugger. After the euphoria that last weeks training left me in, plus 2 days off with plenty of food and rest, I was eager to hurl myself into week 2.
My body, it turned out, had a very different take on things. I just smashed into the wall. Head first. No air-bags. No safety harness. Just uncooperative muscles failing to do anything particularly impressive with weights that, only last week, felt very do-able indeed.
I have a list of excuses.
1. I had spent several hours prior to the workout replacing damaged ceiling tiles in the gym.
2. I had not eaten since breakfast.
3. I really overdid the amount of warm-up sets.
4. I am a slug.
The rest of the workout went really well, so I shall chalk this little blip up as an anomaly and forge on without pause or second thought. You can only have great workouts if you have slightly rubbish ones to compare them with.
Here it is:
5 x 30sec runs @ 10/10.5/11/11.5/12 kmph
715 warm up sets of increasingly heavy shoulder press
Push press – 5 x 80kg 3 x 85kg 1 x 90kg
Dumbbell standing press – 4 sets of 12 reps
Dumbbell lateral raise – 4 sets of 12 reps
Bicep curl – 4 sets of 12 reps
Preacher curl – 4 sets of 12 reps
10 x 20 sec run on 5% hill @ 10/10.5/11/11.5/12/12.5/13/13.5/14/14.5 kmph
And that was that. The push press could have been better but everything else was fine.
Yours in the deltoid doldrums,