BJJ Grrl

"Be gentle, kind and beautiful, yet firm and strong, both mentally and physically." ~Sensei Keiko Fukuda

Shoulder Day

on February 11, 2013

My brain is somehow convinced that it needs to wake up at 4:55am every day. Nooooo….

I think I called another workout “shoulder day.” Turns out I was wrong — this is Shoulder Day.

A. Bench Press: 3 x max reps — 50lbs x 15 x 3

B. 45s on/15s off, 2-min rest
B1. db shoulder press: 13 (15lbs), 12, 12, 13 (10lbs)
B2. db push press: 7 (15lbs), 13, 12, 11 (10lbs)
B3. pushups: 8, 8, 8, 9
B4. db lateral raise: 11, 15, 15, 16 (5lbs)

So, on the first exercise of the first round, my right shoulder (i.e., the one I did not injure) tried to stop working. Just… did not want to lower weight. Going up was kind of okay. Coming down: no. Carried through to the push press. And then pushups were the worst, as lowering myself was almost impossible.

(Lateral raises got a boost because I switched from straight arm to bent arm. Apparently that makes a huge difference.)

C. 30s on/15s off, 1-min rest
C1. floor triceps extension: 8, 13*, 8 (5lbs)
C2. floor db press: 10, 8, 8 (10lbs)
C3. band triceps pulldown: 15, 13, 12

*I have no idea what happened there — likely the time was called late.


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