Bench
Bar * 10
40kg * 10
60 * 5
80 * 5
88 * 2
98 * 2
105 * 5 * 3
105 * 10/2/2
Worst bench session ever. Everything didn't work, couldn't get tight and the bar felt heavy in the hands. Left shoulder also feels stuck and has a dull ache right where I tore my labrum. Just one of those days.
Bench Daddy Close grip bench
110 * 5
120 * 3
130 * 3
Wrists started hurting around this point.
Incline Bench
60 * 12
82.5 * 8 * 2
72.5 * 10
I have absolutely nothing to say about this.
Overhead DB extension
10 * 15 * 3
Lat pulldown
95 * 12 * 5
Rear delt machine
47 * 40 * 2
Horrible session. I suspect it's probably the lack of sleep and perhaps inadequate nutrition. I've been steadily lowering my macros over the past month. Started out at 400/370/100, then went to 400/370/80, then 370/370/60. Right about here is where I started feeling a little more achey and sore from trainings. I still lowered it further to 340/370/60 for the past week since last thurs (5th sept). Started to feel alittle more beat up over the week. I think the travelling up to KL and doing the seminar probably took away from my recovery too. Seems like this is already pushing it at the lower threshold. Probably will try upping the macros back to 400/370/80, that seems to be the sweet spot, at least for the next two weeks. I still need to push the training hard to earn my sept 26th deload with the gf.
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