Exercise Log 3.27.14 (Dev Day + Cardio – Deload Cycle)

Okay today was dev day, and I’m continuing to practice my deload cycle by lowering weights across the board. It was a big day as I wanted to focus on squat development, lats and traps from the previous week’s workout.

First, squat development…

Back Squat (high bar): 5 sets of 5 reps @ 145lbs. Slow tempo with frequent pauses at the bottom and focus on really good form.

Goblet Squats: 5 sets of 8 reps @ 50lbs with focus on explosive hip drive up and pausing at the bottom.

Next, lats…

Pullups: 3 sets of 8 reps. The last rep on each set was a forced negative, very slow. Shoulder soreness lingering inhibiting going too hard on these pullups.

Bent Arm Side Laterals: A new exercise for me, I was cautious not to over exert myself as this also seemed to engage my shoulders in an aggrevating way. I needed to go slower and lower weight anyways as I was just learning this exercise. Sets 1 & 2) 10 reps @ 30lbs. Sets 3 & 4) 8 reps @ 40lbs.

Lateral Pulldowns: 4 sets of 12 reps @ 85lbs, slow tempo.

Finally, traps…

Overhead Rope Cable Raises: To explain, this is the cable machine with the handle on the lowest rung and a rope grip. Then just grab it and raise it up above the head, to work the upper back and upper traps. This again was a new exercise, but I liked the way it engaged my upper back area. Set 1) 10 reps @ 50lbs. Set 2) 8 reps @ 60lbs. Sets 3 & 4) 8 reps @ 70lbs.

Overhead Barbell Shrugs: Probably my favorite trap exercise, since this is a deload cycle I’m going a wee lighter than I normally would, still enough to get a very good contraction. 4 sets of 12 reps @ 75lbs.

Upright Row: While this is a very, very common exercise I definitely am new to it. I stay way from it a bit because the lifting motion is awkward, but after reviewing some videos online I got it down, so I felt like this workout I learned it more than anything else. 5 sets of 10 reps @ 50lbs.

Alright after this I went out and hit the trails of a nearby park for a 5.3 mile run. A bit shorter than I’d have liked, but an added challenge was every loop I made through had considerable elevation, so it gave me a real good workout! Training for the half continues!