hydrate, caf, on-track showered shaved dressed for gym by 7:30
8:20 ~ 9:09 hypertrophy: 3 circuits + 1 extra lat pulldown
- a bit longer than 45-minute session max target, not entirely due to waits for Leg Press access.
Lat pulldown overhand 2x11 x 145#
Shoulder press ...
- 10 x 87.5# threw joint warnings;
- backed off to 12x80# for 1 set;
- last set no warnings and finished near max at 12 x 85#
- Per last sesh notes: 3x10x85# was near max, ergo shouldn't have pushed for 87.5# today :p
Leg press 3 x 12 x 300# wooooo~
Back extension 3 x 12 x 140#
Lat pulldown underhand 2 x 12,10 x 130#
- stopped at 10 more due to awkward grip slipping, not muscle limits
- Bicep Curl (aka preacher curl) machine better isolates bicep, with secure grip
- Grip wide on Bicep Curl to target lower bicep ("short head"); narrow grip for upper bicep
- but then we're adding a whole extra machine to the circuit, when we're already at max sesh time
grocery run
10:20 protein cocoa + oo 29g
1 srv Biena roasted edamame is 30g, v.close to 1/3 cup; 10g protein / 100 cal
1 srv pistachios 6g :: 45g so far by 11a
finish the TJ/DIY pep.pizza