While waiting for Big Mary to get there:
A. ERG - 3 min@1:50/500m average (818 m), 3 min@1:52/500m (790 m)
B. Crunch machine 3x10 - 55,65,65 lbs (I think, forgot to write it down...)
When she got there, we did the shoulder exercise that I wrote down on my way over:
1. Shoulder Press 3x15 - 30, 30, 30 lbs
2. Cable Rows 3x12 - 55, 55, 55 lbs (separate: 27.5 each hand)
3. Upright Rows 3x8 - 20, 17.5, 17.5lbs (dumbbells)
4. Thrusters 30sec ON, 15 sec OFF (x4) - 2@17.5, 2@15 lbs
5. Anterior Shoulder Flys 2x15 - 8,10 lbs
6. Shoulder Flys 3x15 - 10,10,10 lbs
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7. Deadlift 5x5 - 155,175,175,175,175 lbs
8. Romanian 3x8 - 135,155,155 lbs
9. Back extensions 2x10@25 lbs, 15@10lbs
10. Side extensions 3x10 (10lbs, no rest in between)
11. Pullups 3x7
A. Thought that instead of sitting in the food court reading, I'd "work" on my cardio. Don't remember if my erg pace is better or worse than during the school year's. Doesn't matter, NEW GOAL: >900 meters in 3 minutes. I did the calculations for this, my average pace needs to be under 1:40. My deadline for this goal is asap, so every time I go to the gym, I'll be working on it.
B. I was just messing around, UCSF doesnt have the hyperextension machine, which is normally where I do the weighted situps.
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1. Didn't want to push the weight too much first time back (mental note: there are no weights above 30 lbs upstairs), and wanted to go downstairs to get weight (or move mary). Felt a good burn towards the end.
2. I don't like this machine, can't use the triangle because the weights are separate for each hand. Noticed that this is the same weight as one arm row, I guess it would be due to the slight rotation I have for doing one arm row, or it could be the set reps. (12 instead of 7 or 8)
3. causes discomfort in my shoulders, maybe its just tight, but probably wont do this too often. Also, I prefer using barbell over dumbbells
4. Thrusters = pain
5. I can probably weight up next time, it just feels awkward since this is the first time I did this (with weights)
6. could weight up, probably shouldn't. I want to strengthen shoulders, not bulk them up, but should I have reps over 15?
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7. I need help with my grip, almost failed at the last rep of the last set. Don't know if I should weight up and struggle with my grip, or rep up. (the former is better for my ego :D )
8. Romanian shouldn't come after Deadlift, at least not with my back. Thinking off moving romanians to another workout day, problem is, this would require me to come to the gym more often, and it's quite the bitch...
9. Back extension should not come after back intensive stuff. I know this, and yet I still do it. Also, I swore I'd stay away from this damn exercise, what the hell is wrong with me? Same thing as last time, back tightened
10. Retardedness continues. why would i do this on top of a tight lower back? My back went into spasm after getting off the machine, the right side stayed locked for a while. foam rolled a loooooong time before continuing on to pullups.
11. I just can't seem to get more than 7 at a time, but I can do 7 reps for each set with relatively little reps. Two plans of action: (1) spend the entire day doing pullup pyramids, or (2) Follow pullups with assisted pullups. I'll do both.
I should probably take the next few days off to rest my back, but I probably won't listen to myself. I guess I could just do arm stuff.
