Upper C (19th July 2024)

Front/Side Delts, Chest, Lats, Triceps, Biceps, Brachioradialis, Upper Back & Rear Delts.
Friday 19th July 2024 At Marjon Sport & Health Centre.
2024 Workout 144, Macrocycle U/L Workout 11, Microcycle 2, Upper C.
/ jpit.gym
0:00 𝟕𝟎° 𝐒𝐦𝐢𝐭𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐏𝐫𝐞𝐬𝐬
Warmup 1: 20kg - 5 Reps.
Warmup 2: 35kg - 2 Reps.
Warmup 3: 45kg - 1 Rep.
0:01 Set 1: 50kg - 3.5 Reps.
+/-0kg, -0.5 Reps.
0:31 Set 2: 47.5kg - 3 Reps.
+/-0kg, -2 Reps.
Definitely not feeling myself today, need to lock back in. Too much bed rotting. Shoulders also nagging at me slightly today. Worst movement of the day but I’ll rebound positively next time.
0:50 𝐋𝐢𝐟𝐞 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐈𝐧𝐬𝐢𝐠𝐧𝐢𝐚 𝐒𝐞𝐫𝐢𝐞𝐬 𝐂𝐡𝐞𝐬𝐭 𝐏𝐫𝐞𝐬𝐬
Warmup 1: 32.5kg - 5 Reps.
Warmup 2: 47.5kg - 3 Reps.
Warmup 3: 60kg - 1 Rep.
0:51 Set 1: 67.5kg - 2 Reps.
+/-0kg, +/-0 Reps.
1:05 Set 2: 62.5kg - 5 Reps.
+/-0kg, +/-0 Reps.
Managed to hold reps, even with a bit more ease at times, even with the atrocity that was todays shoulder press. This specific exercise gets me nervous as fuck pre set for some reason.
1:33 𝐖𝐢𝐝𝐞 𝐎𝐯𝐞𝐫𝐡𝐚𝐧𝐝 𝐆𝐫𝐢𝐩 𝐋𝐚𝐭 𝐏𝐮𝐥𝐥-𝐝𝐨𝐰𝐧
Warmup 1: 57kg - 5 Reps.
Warmup 2: 67kg - 3 Reps.
Warmup 3: 77kg - 1 Rep.
1:34 Set 1: 87kg - 3.5/4 Reps.
+2.5kg, -1.5/2 Reps.
1:57 Set 2: 84.5kg - 4.5 Reps.
+2.5kg, -1.5 Reps.
Added some weight on these for a change and wasn’t so bad. Reps & weight aren’t the issue on this, the issue is standardising ROM.
2:20 𝐒𝐢𝐧𝐠𝐥𝐞-𝐀𝐫𝐦 𝐓𝐫𝐢𝐜𝐞𝐩 𝐂𝐫𝐨𝐬𝐬 𝐁𝐨𝐝𝐲 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧
Warmup 1: 10kg - 5 Reps.
Warmup 2: 13.75kg - 1 Rep.
2:21 Set 1 (Left Arm): 14.375kg - 5 Reps.
+/-0kg, +1 Rep.
2:57 Set 1 (Right Arm): 14.375kg - 5 Reps.
+/-0kg, +1 Rep.
Form on left side set was mediocre but my fault for not pinning shoulders in place like I did with the right side. Easily fixable for next time.
3:27 𝐄𝐙 𝐁𝐚𝐫 𝐏𝐫𝐞𝐚𝐜𝐡𝐞𝐫 𝐂𝐮𝐫𝐥
Warmup 1: 10kg - 4 Reps.
Warmup 2: 15kg - 2 Reps.
Warmup 3: 20kg - 1 Rep.
3:28 Set 1: 22.5kg - 4 Reps.
+/-0kg, +1 Rep.
Consistent +1 reps is what I need on these. Perhaps one of my most controlled sets ever which was ever so slightly ruined by being a tad wonky due to my left hand being slightly misplaced.
4:02 𝟑𝟎° 𝐒𝐩𝐢𝐝𝐞𝐫 𝐄𝐙 𝐁𝐚𝐫 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐂𝐮𝐫𝐥
Warmup 1: 15kg - 4 Reps.
4:03 Set 1: 25kg - 7 Reps.
+/-0kg, +2 Reps.
Damn good progress, not sure if my form is valid or not (considering switching to backwards preacher reverse curls to keep it stricter) but not sure yet.
4:29 𝐊𝐞𝐥𝐬𝐨 𝐒𝐡𝐫𝐮𝐠
Warmup 1: 60kg - 4 Reps.
Warmup 2: 105kg - 1 Rep.
4:30 Set 1: 115kg - 5 Reps.
+2.5kg, +/-0 Reps.
4:51 Set 2: 115kg - 4 Reps.
+2.5kg, +/-0 Reps.
Can’t go wrong on the ultimate back thickness exercise, just gotta focus on preventing low back from rounding.
5:08 𝐒𝐢𝐧𝐠𝐥𝐞-𝐀𝐫𝐦 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐑𝐚𝐢𝐬𝐞
Warmup 1: 30kg - 4 Reps.
Warmup 2: 40kg - 1 Rep.
5:09 Set 1 (Left Arm): 45kg - 5 Reps.
5:34 Set 1 (Right Arm): 45kg - 5 Reps.
Lovely controlled set, gonna focus on upping reps on these instead of constant increase of load. Not going above 90° as I normally do as I’ve already done shoulder press previously, this is simply a bit of side delt ‘top up volume’ if you will.
5:58 𝐒𝐢𝐧𝐠𝐥𝐞-𝐀𝐫𝐦 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐏𝐞𝐜 𝐃𝐞𝐜𝐤
Warmup 1: 52.5kg - 3 Reps.
5:59 Set 1 (Right Arm): 72.5kg - 5 Reps.
+2.5kg, +/-0 Reps.
6:25 Set 1 (Left Arm): 72.5kg - 5 Reps.
+2.5kg, +/-0 Reps.
Constant, constant progress on these. Rear delts have always been a relative strong point to me which is funny because it’s consistently the muscle I’ve only done 1 set per session for (2 sets a week total) for well over a year now. Finally fixed form inbalance on these & the shrugged shoulder issue. Going to start with left side next time as it’s visibly smaller and slowly but surely lacking behind in strength.
6:49 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐍𝐨𝐭𝐞𝐬
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