Grims Dungeon

I had a great arm workout last Friday. I had a light back workout on Saturday and a leg/neck workout on Sunday! Not a single day of rest. I loved it, only problem my tri’s hurt yet today when I was supposed to work my chest out.

I decided to still go ahead and do my chest day, incline press then to the flat press. I could barely do my warm up weight for 3 reps! My tri’s were so sore and spent. So what I did was simply lower my press weight, did roughly 8 lighter sets on the flat bench of 225 x 4 sets, 185 x 2 sets and down to 135 for 2 sets to finish it off. I then did 4 sets of dumbell decline presses, all being lighter than usual.

So anyway why am I rambling? Simply to show that even with your tri’s hurting you can work your chest, the lower weights on the press allowed me to get a 1/2 ass decent chest workout. I then hit the flies. I did decline flies, 5 good sets, something I had never done before! I then went to incline flies, another 5 solid sets. I then did 4 sets of dumbbell pull overs and finished it off with 5-6 sets of cable flies. These moves allowed me to hit my pecs from several angles w/o stressing my already sore and spent triceps.

I even went in tonight for a second workout, my shoulders. I did movements that did not use my tri’s alot of dumb bell shrugs, barbell shrugs, etc.

Hit the gym hardcore this past week, 7 good ass workouts in 5 days. I had to change my routine a bit from my tri’s being sore, but no biggie. I also am trying to force myself from using the gyms smith machine setup, doing my shoulder presses standing up w/o a rack instead of using the machine. It felt great doing it this way but wow my shoulders are aching and have been for days. It’s insane how moving from a machine based movement to a free weight movement hits the muscles and joints differently. I had been doing arnies with dumb bells so it’s not like I was doing nothing free weight when it came to shoulders, just the presses for the most part on machine. My shoulders are still aching, I’m hoping they will be feeling better for tomorrows workout!

Last week I worked out hardcore, to the point I was so sore I could barely walk, move, much less workout. I rested Sunday all day and went back at it on Monday. Had a good workout Monday, tri was a little sore so I skipped chest day and went right to upper back. Tuesday I opted for shoulders, had a second session and hit my chest lightly with mostly an arm workout. Today was legs, got 400 on the squat for 3 solid reps, having a bad knee I’ll take it!

Tomorrow depending on how I’m feeling I may do a major chest day, all depends on how I feel in the morning.