This morning my energy levels were a bit wacky, but I still managed to get a great upper body workout in. Also, I didn’t perform as many super-sets as I normally do since I was having a hard time gauging my energy levels. This approach is known as instinctive training!
After a full body warm-up, I performed the following:
Exercise: weight x reps x sets
Bb shoulder press: Bar x 20 x 1, 115 x 5 x 5
Note: Since including these into my routine, both my shoulders and upper chest have made gains.
Incline db press: 50 x 12 x 1, 55 x 10 x 1, 60 x 8 x 1, 65 x 6 x 1
Note: Slowly lowered weights on each rep. Not necessarily considered negatives because my spotter did not assist in the concentric portion of the lift.
One arm db row: 60 x 12 x 1, 65 x 12 x 2
Note: These almost made me puke.
Close grip lat pull-down: 90 x 12 x 3
Note: Squeezed the lats at the bottom of the movement.
Lateral to front db shoulder raise: 15 x 12 x 12
Note: This movement consists of combining a lateral and front raise to serve as 1 rep.
- Close preacher curl machine: 50 x 12 x 3
- Wide preacher curl machine: 40 x 10 x 1, 30 x 7 x 1, 30 x 6 x 1
- Triceps cable pushdown: 35 x 12 x 3
Sitting calf raise machine: 70 x 12 x 1, 80 x 12 x 3
Note: Made sure to squeeze the calves at the top of the movement.
Throughout the day, my energy levels stayed pretty low. With that said, I’m glad I exerted the most output in my AM workout. I’m not too worried about why I had a day like this because I understand that days like this eventually come around for everybody. When a day like this hits you, don’t skip the gym. Go in and do SOMETHING. It may not be the workout you had planned for the day, but at least it won’t be a missed one!