Been a bit since I've done a "War on Dad Blog" post. In fairness, it's been a fairly busy 10 days. Lots of travel, a lovely family event, and the arduous process of moving homes. So it's not like I've been an inactive slob (ish) but time away from the gym does funny things to my brain and sense of self worth. I'd had every intention of staying on pace with the weight room - I'd been on a hell of a streak throughout July.
However. Life gets in the way.
That said, I did learn a few things.
That plan I wrote to reincorporate some heavy basic lifts? The one with some powerlifting / mobility days?
Abject failures. Not the mobility parts, those have been very useful and stuff I now do before every workout for a bit to thoroughly warm up.
Yeah, dude. You're old. None of that shit is good for your joints no matter how careful or smart you think you're being.
So, instead the more hypertrophic lifts and extra core and cardio focus has been very helpful. even on days without lifting, the active rest of hitting a treadmill for an incline walk for 45 minutes has been good. That and the in ring cardio has been good.
Plus, I actually managed to get some proper sleep this last week. So, while I want to kick myself for a lack of "effort" the truth is, I needed a de-load / rest week.
But that's done now. I've got 2 matches this month to defend the BPW Provincial Champion, and as the "True Canadian Heavyweight Champ" I need to focus on being ready.
As such:
Aug 10
Back and Biceps
Warm Up
Hammer Grip PullDown - 200 x 8, 8, 7, 6, 6
TBar Row - 3plt x 10, 8, 6, 6
Bentover Row - 205lb x 8, 8, 8, 8
Complete Barbell Curl - 65lb x 12, 12, 12, 12, 12
DB Curl / Lat PressDown - 30lb / 50 x 15, 15, 15
Hyperextension - BW x 15, 15
Not gonna lie, after that my entire back feels tight as a drum right now. But that's okay. I needed that reset lift to get my system back online. Tried to keep a good pace between sets, shorter rest breaks and really focused on the negatives. Took the weights down a bit lower than I had 2 weeks ago for safety and left a bit in the tank just in case.
Overall. A Good session.
AK
LINKTREE
