Exercise Log 3.6.14 (Dev Day + Cardio)

After a rest day, still had the sore shoulder but it came out okay from arm day, I decided after reviewing notes from last week that dev day needed some traps and core work. I also wanted to do some sumo deadlifts to prep myself for the next day of deadlifting. Traps were something I had to be cautious about, just due to the shoulder issue. Anyways, went well.

Again this log is short just putting it into the playbooks, and noting yet again that I’m no longer logging warmup sets.

First traps and did those sumo deadlifts while I was at the open squat rack…

Hanging Power Cleans: Still learning this one sets and weight levels I think reflect that I’m a newbie at this, but it’s a nice trap developer. Set 1) 8 reps @ 85lbs. Set 2) 5 reps @ 95lbs. Set 3) 5 reps @ 95lbs. Set 4) 5 reps @ 105lbs (noting difficulty here, didn’t want to push myself too hard with the shoulder issue). Set 5) 8 reps @ 75lbs (drop set).

Sumo Deadlift: Set 1) 5 reps @ 225lbs. Set 2) 5 reps @ 225lbs. Set 3) 2 reps @ 275lbs & 3 reps @ 225lbs.

Seated Rows: Sets 1 & 2) 8 reps @ 135lbs. Sets 3 & 4) 8 reps @ 150lbs. Set 5) 16 reps @ 105lbs.

Overhead Trap Shrugs: Set 1) 10 reps @ 75lbs. Sets 2-4) 10 reps @ 95lbs.

Next abs & core…

Woodchop Swings: 1. 8 ea. @ 60lbs. 2. 8 ea. @ 100. 3. 8 ea. @ 120lbs. 4. 12 ea. @ 60

Ab Cable Crunch: 1. 12 @ 140 2. 12 @ 160 3. 10 @ 180 4. 8 @ 180 (failed to get to 10, felt good)

Rotisserie Core Workout: 3 rounds no extra weight

Back Hyperextensions: 3 sets of 8 reps (superman pose)

Seated Trap Shrugs: Saw this station open before I was done so did a little extra trap work here. 1. 10 @ 90 2-3. 8 @ 180 4. 6 @ 275 5. 15 @ 90 (slow tempo)

3.6 mile run to finish up