19-02-2014 – Too much ego on the shoulders

Posted: 20 February 2014 in Gym - Workout Log
Tags: , , , , , , , , , , , ,

Overhead Barbell Press a.k.a. OHP – Delt/ Traps & Abs

Warm Up: Extensive Dynamic stretching
* Exercise specific warm-up: a few reps on each exercise on a light weigh

1. OHP Week 1 of 5/3/1
Set 1 @ 42.5kg x 5 reps
Set 2 @ 50kg x 5
Set 3 @ 55kg x 10
Behind neck OHP – Decided to do back off sets however behind the neck to try and further develop my rear delts
Set 4 @ 40kg x 10
Set 5 @ 40kg x 10
Set 6 @ 40kg x 10

2. Rope Face Pull 3:1:1
2 sets x 12

3. Seated Lateral DB Raises
4 sets x 8

4. Cable Front Raises [Straight Bar] 3:2:1
Set 1 x 10
Set 2 x 15

5. Barbell Shrugs
Set 1 @ 140kg x 6
Set 2 @ 140kg x 6
Set 3 @ 140kg x 6
Dropped the weight to ensure of more contraction
Set 4 @ 100kg x 6
Set 5 @ 100kg x 6
Set 6 @ 100kg x 6
Set 7 @ 100kg x 6
Set 8 @ 100kg x 6

9. Hanging Leg Raises
4 Sets x Failure

10. Broom Twists
1 set x 100

I was very happy with today’s session however I can’t help but be critical of myself to keep pushing myself further I found that I was at times just trying to put more weight on my lifts for the ego factor! Need to remind myself to leave the ego at the door and really focus on those contractions.
Nevertheless great session and all geared up to throw in a surprise session tomorrow!

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