w7 – hyper shoulder back

Activity: Weights
Training Partner: NA
Calories intake: 3100+
Exercise calories: 380
Other Activities:Walk 3km

Session : weights 1-2 warmup sets @40% 1rm.

Dumbbell Arnold Press (45.0×10,45.0x12,40.0×12)
Dumbbell Front Raise (45.0×10,35.0x10,35.0×10)
Dumbbell Bent Over Delt Raise (25.0×15,25.0x15,25.0×15)
Standing Low Pulley Deltoid Raise (15.0×15,15.0x15,15.0×15)
Wide-Grip Lat Pulldown (50.0×10,55.0x10,55.0×10)
V Bar Pull Down (55.0×8,50.0x10,50.0×12)
Face pulls (35.0×14,35.0x12,35.0×12,50.0x8)
Cable Triceps Pushdown (50.0×20,50.0x20,60×15)
Standing Biceps Cable Curl (35.0×20,45.0x20,45.0×20)

DAMAGE:Hip improving again. Ached a little during my walk today.

NOTES: OK! Time to reset my lifts, get back this overloading right and try to blast past these previous PB’s. I have written out a 8 week progression plan to increase squats deads and bench. So i will see how it progresses.Focus directly on strength on strength days, hypertrophy on those days. Although i need to evaluate the hip in the squat but i do not see an issue with it at this small power range i am going to work in. Time under tension is also being focused on through out this mesocycle. To be exact, most lifts under my current load is around 32 seconds for a set. So i upped my TUT to 45-50 seconds rest is down to 45-50 seconds. This resulted in a 30-40% drop in weight but at the end of the session i was just as stuffed as usual. Muscles felt super pumped through out.

End of July will be review time whether i start cutting or not. At this stage i think it should be still under 11% BF. So i might keep going. But, i have to increase cardio again in preparation for September. Bridge to Brisbane and tough mudda in the same two weeks! Cardio has been quite lacking the last few weeks. Although i can still bust out a 10km run without a problem. I would like to see how my HiiT sessions are going to fair though. I will most likely start HiiT back tommorow and do a little run either Friday or Sunday.

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