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Old 01-07-2016
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Narkissos Narkissos is offline
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7th January

Training in a fasted state. Yay me!

General warm-up:
barbell overhead press: 4 sets: 45 lb bar x 10 reps each


Superset:
s1:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 95 lbs x 10 reps

s2:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 95 lbs x 10 reps

s3:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 115 lbs x 10 reps

s4:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 135 lbs x 10 reps

s5:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 135 lbs x 8 reps

s6:
lateral raise: 24 lb bells x 15 reps
standing overhead press: 135 lbs x 6 reps

NB: my delts are so swollen right now, it feels like that one time I gave the wrong answer in class.

s7:
lateral raise: 24 lb bells x 18 reps
standing overhead press: 95 lbs x 12 reps

Comments: there was nothing at all pleasant about this. The burn in my delts feels like my punishment for wanting to be better. I'm sorry delts. I'm fucking sorry.

Kettlebell shrugs:
50 lb bells x 30 reps
50 lb bells x 20 reps
50 lb bells x 20 reps

superset: 3 rounds
Barbell upright row: 95 lbs x 10 reps
strict bent lateral raise: 24 lb bells x 10 reps

superset: 3 rounds
skipping: 100 reps
bodyweight push-ups: 20 reps

addendum:
paused flat bench press:
3 sets: 135 lbs x 10 reps each**

**with a 5 second hold at the bottom of the movement, just shy of touching the pecs.

Overall... a pretty decent session.
Working on dedicating more time to myself in 2016... one step/day at a time.
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