Bench Press: 135x8, 185x8, 225x8, 275x8, 315x8x8sets (Prior to every set, 25 rear delt raises followed by 30 seconds stretching the chest out. **every 7th and 8th rep felt sore on the shoulder but the pain didn't last. We'll see how it feels at the end of the week.
Alt Bicep curls 50's x 40
w Single arm triceps pull down machine x 20 reps
X 3 Rounds
Tuesday, July 31st, 2012
|If only more mothers were like this.|
BackSquats: 415x2, 465x1, 505x1, 555x1, 595x1, (add belt) 625 x 3 x 6 sets
**Everything was feeling a little bit off today. My lower back was tight from kettle bell stuff over the weekend and my hip flexors were feeling very tight at the bottom of my squat. This scares me because it's the same feeling I had when I ran into a bunch of rec fem issues only less amplified. So I know that I need to start foam rolling a little bit more and also to stretch my hip flexors a little bit more frequently and aggressively.
The squats themselves moved very nicely. All sets felt pretty smooth and easy. A couple reps here and there were a little forward and into my back but no real problems. I feel as though 8-10 sets would have been possible but my shoulder was taking a beating...my lower back was feeling tight....and i was just getting sick of hearing myself making excuses...lol.....in all seriousness, I would normally have done the 8-10 sets but my quad wasn't feeling perfect and I am trying to be a little bit smarter this time around....less greedy in the volume at higher intensities....i did 4 sets at 620 in the last squat cycle so anything over 4 sets was a positive.... Thursday, I'm pulling 680 for multiple singles(hopefully 7-8) and Saturday I squat 655 for multiple singles(hopefully 8-10)......