Re: Brett's Journal: Turn Up the Volume
5 hour sleep today as I switch from nights. Not really feeling it to start with. On top of that I stupidly tried to update my to-do list software on my phone and the thing wiped a years worth of reminders and calendar dates. AND now I find that Google has changed how it works on mobile, so I can't even insert gifs so for now all my updates will be 'still life.' Bar$tard!
Workout 4: Sat 16/12/17 1440-1610hrs
Pmag Day #8
45° Back Raises (L6)
BW x15, x15
Remembering to point toes straight down. Good warmup.
DB Single Leg Split Squats
12.5kg x10, x10, x10, x10
Bumped by 2.5kg. Panting after first bloody set! Following sets did not get easier lol. Extra attention to form as it annoyed sciatica a bit last week. Much better today. Still need to reduce slight bouncing/stretch reflex at the bottom.
Sled Leg Press (L5 heels 2nd notch inside shoulders)
80kg x10, 110kg x5, 130kg x3
140kg x10, x10, x10, x10
Bumped by 10kg. Should have 1 or 2 increments left as I work up to six sets. Confirmed still aggravates sciatica even though perfect form. May try putting feet lower on the platform to reduce hip angle. Last resort is put the seat back more reducing ROM.
47.5kg x10, x10, x10, x10
Bumped 2.5kg today. Burn on these is insane. Solid work here. Legs like jelly at this point. Been a while since I felt that.
DB Lateral Raises
10kg x10, x10, x10, x10
A tentative 2.5kg increase on these. Plus a warm up set. Went well. Did have a click in my right shoulder though that didn't let up during sets. No pain just annoying really.
Seated DB Triceps Ext
17.5kg x10, x10, x10, x10
Plus 2.5kg here. Love this one. Really seems to give tris a belting much more than lying down. Glad I tried it. Energy getting low now.
Cable Curls (chrome bar)
20kg x10, x10, x10, x10
Plus 2.5kg today. Pushing a bit not not too challenging.
Total training time 1:30hrs
Nice end to the week. Next week up to five sets. DOMS have been appearing this week no doubt will be crippling by end of cycle lol.
Thanks for reading.