Rebranding this training log:
Nothing Special Training Dept. by konchience
Why? My training philosophy is nothing special. If you've been following along, the exercises only vary slightly, I stick to basic movements, and I believe in the simplicity of consistency. This really isn't anything special. But the special sauce is in the daily movement.
Workouts week of 3/24
3.24: Rest
3.25: Run
5.5 miles easy pace
3.26 Pull
Pulldowns 5x12,10,8,8,8
Hammer strength row 5x10,10,10,8,8 (3 second pause at lengthened position)
Cable rows 4x10
Trap 3 Raise 4x10
Back extension 3x15
Db curls 5x10
Notes: medium wide grip on hammer strength row for mid back focus. Vbar grip for cable rows with a focus on lats, not focusing on contracting mid back here
3/27: Push
Dips 3x15
Db Bench 5x10,10,8,6,8
Incline hammer press 5x10
Side raises 5x10
Machine chest fly 5x10
Single arm tricep extension 5x15
3/28: Rest
3/29: Run
5 miles easy pace
Notes: still being very cautious of shin splints / potential stress fracture. Stress fracture took me out for 3 months last year so doing my best not to let the ego take over and give myself enough recovery / pull back if things aren't feeling right.
3/30: Upper
Pull ups / Dips warm up superset 3x10
Low incline DB bench 3x8
T-bar row 3x8 (3 second pause at lengthened position)
Hammer Strength flat press 3x10 (3 second pause at lengthened position)
Single Arm Pull Down 3x10,8,8
Machine Fly superset Hammer Strength low to high row 3x10 (3 second pause at lengthened position for machine fly)
Side Raises 3x15
Notes: 1 warm up set for each exercise. Trained at a different gym this day so was able to utilize different machines than what I normally include in these training logs.