I probably shouldn't put "progress" in quotes; nowhere near as bad as I thought it would be.
I had taken three weeks off (life happens), so I started with a little lower weight and fewer reps. Good g*d, I was done by the end of my first exercise, the deadlifts.
...BUT...
By the time I finished the workout, I had actually made some progress from where I was at 3 weeks ago. In fact, there was only one exercise that I fell back a little on, the diagonal lat raise.
suhprize suhprize
and oh shiite, I just realized (as I'm logging the workout and putting this post together) I didn't add a chest exercise OR a back exercise to the workout...derpy derp derp derp. I forgot to include the bench press and the back row on my workout sheet. Oh well, make that THREE exercises I fell back on ;>
In any case, I still did 9 exercises, and some post lift cardio (a whole minute and a half, snicker)
11/9
Warmup - stationary bike 5 minutes
Deadlift 35 @ 10, 40 @ 10, 45 @12
Abbductor/abductor 155 @ 10, 12, 14 (each)
bench press 20 @ 10 [ derp/hopenchange /derp]
Barbell curls 40 @ 10, 12, 14 (had to stop and recover during last two sets)
Cable tricep pulldown 35.5 @ 10, 12, 14 (had to stop and recover during last two sets)
back row 100 @ 10 [ derp/hopenchange /derp]
diagonal lat raise 12.5 @ 10, 10, 12
ab machine 110 @ 10, 12, 14
back extension machine 155 @ 10, 12, 14
HIT KettleBell Swing 30 @ 10, 12, 14
Post Cardio - Stairmaster setting 1...1.5 minutes ;>
The process
I set up a new process for putting together my workouts, so I cover every muscle group, but use different exercises and techniques to avoid muscle memory shenanigans. I count the brainfarts on not recording two of these on the first workout as a dumbass move, not a process issue.
- Last covers the last set of weight/reps
- Weight/ISO/Reps is just a note to remind me to use a different approach every time
- Next is the plan for the next workout...assuming I can read and understand how to write down every exercise on my gym log LOL
- Then we move into different areas of coverage; I plan on just moving down the list in each category each workout. This is intended to prevent my muscles from learning more efficient ways to move the weight, as opposed to ripping the bastards up and letting them get stronger.
In addition, I noticed that I was liking certain workouts as goto workouts, and I don't want to build that habit.
Got home and sat in the hot tub; it is a windy, and slightly chilly day with a clear blue sky. What a way to end the workout!!
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