Just because I haven't logged it for a few days, here's a very exciting redux of my last 3 workouts and some reasoning behind the tweaks I've made to the "program" I posted about 2 weeks ago.
Don't get me wrong, SuperSets are fun and challenging. But the way I had my program listed previous I found wasn't letting me hit everything as consistently or as effectively as I'd like. And while the old fashion Chest / Back Day idea that Schwarzenegger made famous is challenging as hell, I was finding that all I was really doing was wearing myself down and getting a barely half assed pump on all fronts. Plus, my Delts have been feeling neglected.
And yes, that reads back and sounds silly. But the fact is, how I'm Feeling about my workouts is important. If I don't feel like they're working for me, then I don't wanna do 'em. We as people have more than enough things that we do in life that we gotta do whether we want to or not. The Gym HAS to be something I wanna do, otherwise it just becomes one more chore in my day.
I got enough chores. Working on bettering myself mentally and physically is not allowed to be one of them. Not anymore.
As such, I've switched Back and Biceps, re-pairing them together on one day. I will switch which muscle group takes the priority when I get to this day, but that's fine. These groups pair together much more naturally, working in tandem. That let me put Shoulders and Chest together again, but this time with a real focus on the Delts. My shoulders have always been lagging for my liking and I want to bring them up. Plus I no longer have any interest in getting back in the "315lb Club" on the bench, so focusing on more moderate weights and complementing the shoulders is how it's gonna be for a time.
While it's too early to tell if this is better/worse for me progress wise, there's no doubt that I've enjoyed them much more than the previous lifts. Which means I'll keep putting in the work.
March 28, 2025
Hammer Grip Pulldowns - 160 x 8, 180 x 8, 200 x 8, 220 x 8, 240 x7, 260 x 4, 3 (was feeling good, wanted to Learn My Limit)
Close Grip Pulldown - 160 x 10, 180 x 10, 10, 10 (last reps of 3rd set were brutal hard)
Bentover Row - 225lb x 8, 285lb x 6, 305lb x 3x 225lb x 10, 10
Meadows Row - 90lb x 8, 8, 8
SuperSets:
Lat Press Down - 50 x 10, 10, 10, 20, 20 (I was being a wuss and pushed final 2 sets)
DB Curls - 25x 10, 35 x 10, 45 x 10, 50 x 6, 6, 6, 40 x 13
Cardio - Shoveled out 2 Households from late MB winter fun - took about an hour or so all told, and a 45 minute dog walk
March 30, 2025
Shoulders w/Chest
SuperSet 1:
Cable FacePull - 50 x15, 60 x 15, 70 x 15, 80 x 15, 90 x 13, 11
Cable Peck Fly - 50 x 15, 15, 15, 15, 15, 15
SuperSet 2 :
Incline Smith Press - 205 x 10, 10, 10, 10
Upright Row - 40lb x 10, 45lb x 10, 50lb x 9, 40lb x13
SuperSet 3:
Smith Shrugs- 205 x 12, 12, 12, 12
DB Side Lat Raise - 30lb x 15, 15, 12, 12
Cable Side Lat raise - 20 x 10, 10, 10
Tricep Rope Extension - 50 x 15, 15, 15, 15, 15
No cardio specific today save for hauling parts around at work both by hand and otherwise. After I wake up I'm planning on either ring training or specific gym session. We'll see how things play out tonight.
But yeah. That's my exciting last few days. Good ones to be sure. More actual thoughts and updates and more coming soon. Ish.
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