Exerbabble for 9-16-6

Woo, week two completed without a hitch. Today’s workout:

Superset A
BB Bent-over Row: 12, 10, 8 @ 85 lbs
BB Incline Press: 12, 10, 8 @ 75 lbs

Superset B
DB Shoulder Press: 12, 10, 8 @ 20 lbs
Pull-up Negatives: 8, 8, 6 (+0, +2, +2 reps)

Superset C
Dip: 5, 4, 3 @ BW (+1, +0, +1 reps)
Wide-grip Cable Row: 12, 11, 11 @ 50 lbs (+0, +1, +1 reps)

Superset D
DB Shrug: 12, 10, 8 @ 50 lbs
Sit-up: 12, 10, 8 @ 25 lbs (+15 lbs)

current bodyweight: 155.8 lbs (-1 lb; weekly average of 156.15 lbs)

To the naked eye, it would seem as if I didn’t make much progress today. Depends on how you look at it. Upper body isn’t my forté, so I’m patient. Plus, this is the first time I’m doing it the proper time after the previous workout, so I should be primed for more progress next upper workout. Form was pretty good, except for shoulder presses. Towards the end of the set, I can get it most of the way up, then my arms just sort of stop. That’s not deltoids, that’s triceps. Which seems strange, as I’m able to do dips afterwards. I’ll keep at it.

Lowered my pull-up count to three seconds, as that seems more natural. Made sure I was getting a good stretch at the bottom. Getting better. Dips felt better. I could lower the shrug weight a bit to get my shoulders up higher, but I doubt they would get up much higher. Holding the shrug from a second, then making sure my traps release completely. Actually felt like the sit-up weight was challenging. About time.

I said earlier this month that my three lb drop after taking a week off would sort itself out without me eating anything extra. As I suspected, my weight has leveled off to where it was before. Homeostasis.

Adjustments: Should be ready to add a rep or two to the first superset. Should get within the rep range for pull-up negatives. Will try for 6/5/4 for dips. Should max out cable row.