F 1.24.14

 Morning session today before I head out of town for the weekend.  Don’t think I’ve ever done a “body building” session like this before in my life… had fun though.

1A. Shoulder press @ 21×2; 10 / 8 / 6/ 4 / 90sec rest

76 / 81 / 88 / 98 lbs.  I chose the loads well for this, all sets were tough.

1B. DB single arm row 8-10 reps @ 21×1 / 90 sec rest

10×30 / 10×35 / 10×35 / 10×35.  Tried to focus on rolling my should blade back at top of movement and holding the 1 second pause at top solid.  That hold was the toughest part for me.  

2A. Powell raise 2 x 10-12 @ 2021 / 60 sec rest

12×7.5 / 12×7.5 / 12×7.5 / 12×7.5.  My elbow was bothering me during the raises on the right side.  However, my left elbow is in good shape and I’m not sure I could have gone much heavier with that arm.  These were super tough for me.  I also didn’t have light DBs so I had to hold on to change plates to do this movement. 

2B. Anchored sit ups 3 x 30 / 60 sec rest

Was able to do each round without stopping, but definitely started to get tough on the last few reps of each set.

3A. Seated DB curls 3 x 8-10 @ 3011 / 60 sec rest

10×25 / 10×25 / 10×25.  Haven’t done these in forever!  Pretty difficult actually.  Picked up the 25 lbs DBs as a warm up weight – ended up being what I went with throughout all sets.

3C. Back ext 3 x 15 / 60 sec rest

Just like last time these were rough.  Lower back lights up about half way through each set.  Last few reps are a struggle and I think my form breaks down a bit then.  Made it through this time, I think last time I had to pause in the middle of some of the sets.