19-02-2014 – Shrug off

Posted: 27 February 2014 in Gym - Workout Log
Tags: , , , , , , , , , , , , , , , ,

Thursday… that day of the week that feels like the weekend is here but not quite just yet! Anyway once my gym music goes in the whole world is switched off and it´s me time in the gym!

Prior to my session today I read through my last weeks post I decided to slightly drop the weights in some of the exercises to ensure that I got a fuller muscle contraction. Goes without saying that I didn´t do this for my OHP as this is part of my 5/3/1 program. In terms of the exercises I did, I ended up doing pretty much the same as last week apart from shrugs where I split my sets into two shrug movements as opposed to just one.

On another note, I´ve been a meal about an hour just before my workout which I felt that has made me feel slightly bloated throughout the workout so today I had it slightly earlier to avoid that bloat feeling. I feel that I am having slightly excessive amount of carbs at the moment and by the end of next week I might re-calculate my macros depending on my weight.

Here´s today workout:

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 @ 45kg x 3 reps
Set 2 @ 52.5kg x 3
Set 3 @ 58.5kg 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 @ 42.5kg x 10
Set 5 @ 42.5kg x 10
Set 6 @ 42.5kg x 10

2. Rope Face Pull 3:1:1
2 sets x 10 – 12 reps

3. Seated Lateral DB Raises
4 sets x 8 – 10 reps

4. Cable Front Raises [Straight Bar] 3:2:1
2 sets x 12 – 15 reps

5. Barbell Shrugs
Set 1 @ 100kg x 8
Set 2 @ 100kg x 8
Set 3 @ 100kg x 8
Set 4 @ 100kg x 8
Set 5 @ 100kg x 8

6. DB Shrugs
3 sets x 15 reps

9. Hanging Leg Raises
5 Sets x Failure

10. Side Oblique Crunches
2 sets x 20 reps each side

11. Broom Twists
1 set x 100


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