Monday Shit Day -- conditioning and toning (sorta)... i shoulda wore pink

What proceeds is borderline nonsensical. I feel bad about workout even though I know that I accomplished what I wanted, which was pectoral conditioning, very basic preacher-based bicep work, and some not-to-intense lat and core work. Oh well.

Morning: This workout was weak sauce. I shoulda done all cardio after eating my body weight at Zach's house Sunday night grillin'. Will try for round 2 in afternoon if I can.

Kicked off with some incline and decline bench - bar warm up and then a bunch of sets @ 95lb. Incline was harder and wasn't getting those 10-12 rep sets... more like 6, although I pushed a few past that (one was 9). Decline was a little easier - a few 10 reppers.

Preacher curls -- warmed up light and then did a very easy set of 10 at the ol' standard (75lb), but then was maxing out it felt like at 95lb. Oh well, few more sets of 10 at 75.

Some T-bar rows -- sets @ 70lb and 90lb ... didn't max it out although I am curious (I've def done severeal reps at 135 before (3 plates) and I 5x5 Barbell Rowed 135 - I guess barbell row is where you want to find the 1RM for 'row' exercises anyway)...

Monkey session: Some other bicep tweakage, some light, 15lb many-rep (20-25) sets of DB Flys, some pull ups (wide grips were HARD today), some lower abitude & obliquitudes on the back extension thang, some punchy stuff with cable (jabs and back hand, 100lb)....

Blaaahhhhhhhh... hate this shit. All the tweaking, iso, toning lifts. But pure strength does nothing for appearance and with the summer upon us, I really can't make all my lifting sessions strength sessions. I need to build and tone too I guess.

Good sweat anyway.

pushed a hard 10 minutes heavy resistance on the elliptical (was getting late and needed to get into office).

Weighed in at 180.5, which ain't bad considering the face stuffing.

ROUGH PLAN FOR THIS WEEK:

• Enough hard cardio that I drop the weight down to a steady 177-8 by week's end.
  
• Hardcore shoulder workout - build build build (DBs, not barbells) -- can do tri's and traps this day too.
• At least two good strength sessions (squats, maybe some power cleans, thrusters, etc... focus on explosivity for at least one session but if exercises are 'shouldery' space it out from the shoulder building day)
  • Make sure in strength days to get lower back -- Deadlifts and/or DB Swings... also maybe get some good glute-ham raises in this week