Definitely had a detrimental weekend, but a really good buddy of mine is getting married and he called upon me to party with him on a boat all weekend. Was great times, didnt eat much, but when I did it was pretty dirty. Drank a lot and certainly did not train other than some forest paintballing and some swimming. I read the house's new article this morning and it could not have come at a better time... I used this houseboating trip as the deadline to achieve my goals... those goals were not entirely achieved. I am happy with my progress and my gains but no where near satisfied... its time to Refocus and Rebuild.
Got home in the afternoon yesterday, had a good clean meal, a nap, another good clean meal then headed to the gym. Switching up my routine a bit, moving shoulders and tris to the start of the week, workout went as follows:
Rotator circuit x3
Seated Laterals 1x15,1x12, 2x(8+6)
Oh DB Press 60sx15, 75sx11, 90sx8 (had no spot and I don't think I can get the 100s up by myself)
SS1 - WG Upright rows and Front Plate raises - 3 rounds of 10 each, 40 seconds rest, used 85lb BB and 4 10lb plates (smooth side out)
Seated Smith Military 15x135, 8x135 drop 10x135
Standing behind the Head BB presses 10x135, 7x185
SS2 - Rope Face Pulls with Rear Delt Flyes 3 rounds of 10 each, 30 seconds rest *Serious rear delt pump here, was loving it
Tris: Did something to my left elbow throughout the course of the weekend so my left elbow was pretty sore
Cable Pressdowns 5 sets of ascending weight
CG Smith Bench 135x15, 185x12, 225x6 drop 135x10
Overhead Rope Extensions 3 sets ascending weight
Traps: Like to hit traps after tris for some reason
Hammer Strength Shoulder Press Shrugs (just stand on the seat so I can have a grip at my sides)
25x90, 20x180, 15x270, 15x360, 12x430
Run the rack DB shurgs 100sx10, 90sx10, 80sx10, 70sx10, 60sx10
Had some sushi immediately post workout. Going to hit back and bis today, got my diet back on track after the weekend and am looking forward to seeing some fat dropping off.