Sleep was spotty last night. Went to bed at 8 p.m., which is before the missus turns in, and woke up at 10 p.m. By this time, my wife was in bed and asleep, but for some reason, I was feeling really hot. Decided to go out on the living room sofa.
Managed to get back to sleep but woke up at 2 a.m. I think I may have lightly dozed after that, but most of the time I was awake. I finally got up at 3:45 and said “to heck with it…coffee, here I come.”
In spite of all that, I made it to the gym just before 5 and was standing in the squat rack just a few seconds after the gym opened.
Last night, some character not only left weight plates on the barbell in the rack, but also left the sleeve or cushion “velcro-ed” onto it, probably because they didn’t want to feel the hard, metal bar across their traps.
After I took all that off and put on the proper weight for my first warm up set, I was ready to get started. I figured I’d perform more than 4 reps per set for my warm ups, just doing what I felt like. You can see the results below, along with what I did on my subsequent lifts.
I started out only needing between 60 to 90 seconds of rest between sets, but at the other end of my workout, I waited a little over 2 minutes between sets of pull ups because I was wiped out.
Barbell Back Squats in Squat Rack
Barbell Bench Press
4x 180lbs/81.6466kg (Bonus Set)
5x 175lbs/79.3787kg (Bonus Rep)
Cable Triceps Extension w/Rope
Pull ups (Bodyweight)
Zercher Squats in Squat Rack (Bonus)
I was feeling stronger and more energetic than I was on Monday, so I was determined to stretch myself a bit. But beyond doing a few extra reps in my warm up sets of squats, I didn’t want to push myself right at the beginning and deplete my energy reserves too soon.
However, on the bench press, I did plug in a bonus set at 180 pounds, which is five over what is scheduled for this week. I looked back at week 4 for the previous circuit and saw my working weight for this lift was 170 pounds and I did a bonus set for 3 reps at 175. I guess this means I’m getting stronger with my bench press. I just hope I’m lowering the barbell close enough to my chest to get the full benefit.
While I didn’t do a bonus set for bent over rows, I did do 6 reps for both warm up sets and pulled an additional rep out of the final working set.
I was feeling kind of puny after my rows and was glad I was finished with barbells for the standard part of my routine.
Cable extensions went fine. I tried to push myself beyond 4 reps for each set, but by the final working set, 95 pounds was feeling pretty heavy.
The first set of pull ups was strong and I was tempted to do a sixth rep. I didn’t because I figured it would just tire me out too quickly and I’d come up short on the last set.
Between sets 1 and 2, I rested roughly 90 seconds, and by the fifth rep on the second set, I barely made it all the way up. Between sets 2 and 3, I rested a little over 2 minutes and it made a difference. I actually felt a little stronger in set 3 than I did in 2.
I had some time left, so I decided to try out some zercher squats. I was feeling fatigued so I didn’t load the bar particularly heavy. I just wanted to get more work in and be able to get lower in the squat than I can do during back squats.
After my third and last set, my body told me it was time to go home and fortunately, I listened.
It’s all fictional of course, but good fun. I hear a number of movie theaters are playing the film trilogy so people can celebrate by watching it all on the big screen.
I’m just going to stay at work and then go home afterwards. Might watch some or all of the movies on DVD this weekend just for giggles.
Have a good day and don’t forget to welcome the time travelers when they arrive.
No arsenal, no weapon in the arsenals of the world, is so formidable as the will and moral courage of free men and women.