Training w/Tim
A Front Squat/OH Press 3x10/3x5 (see below)
B Stairs 1x5, 1x4, 1x3, 1x2, 1x1 (see below)
C Shoulder Press Dropsets 3xAMRAP
D1 Pullups 3x12@stack
D2 Mountain Climbers 1x5, 1x8, 1x10 (each side)
E Chest Fly (Cable Column) 3x10@2 plates
F Machine Rows 3x12@3 plates
A Front Squat/OH Press - Ok, I've done a front squat using a functional trainer, but doing one with a barbell feels like a totally different experience. I was feeling places I never knew I muscles (or anything else) in. And it was hard for me (with my shoulder) to raise my elbows any sort of distance. Still, I did them - for every 2 squat reps, I did an overhead press.
B Stairs - Ah yes, my friend the stairs. 5 flights, then 4 flights etc down to 1 flight.
C Shoulder Press Dropsets - These were killers. I thought we were only going to be done after one set, but it turns out we were going for three. I was definitely feeling these, and was glad when they were done, but my shoulders truly got worked. As a side note, I think due to my shoulder again, I did these on a Cybex machine.
D1 Pullups - I think the modified 300 workout is paying off... I doubt I could've gotten 3x12 on the assist machine at the Y before. (The machine at the Y offers less assist than the one I use at the corporate gym.) That last rep on the last set was a struggle though, but I was bound and determined to finish it out.
D2 Mountain Climbers - First set I was holding on to a stability ball, 2nd to a bench and the last on an overturned bosu ball.
E Chest Fly - Due to my shoulder problems we did chest flys again, but this time with the cable machine.
F Machine Rows - Used one of the Cybex machines to do this one. It was a struggle toward the end but I was able to do it.
Overall - Another good workout. I was particularly pleased with the pullups, as I think I've made some good progress there. Interestingly enough, in line with my previous post, I had more calories this morning, having a roast beef wrap at around 8:30am, and then my usual scrambled eggs with ham etc and 2 sausage patties around 10am (my workout was at 11am). Tim said I had more energy after my workout, that I looked stronger during it. Granted the workout was earlier in the day (by 3 hours from my usual time), but I find it interesting that the first day I have additional calories, he tells me that I've got more energy... I'm hoping this is a sign I'm on the right track.
