Back in the apartment we put down eggs, touch of ketchup for me, a little bit of extra carbs and off to the gym. Two training sessions today. Starting with Triceps and then back at the gym later tonight for Shoulders.
We wanted to head out to Metro Flex Gym of Houston, so we put the address in the GPS and headed off. It wasn't real far or anything; but it didn't exist? We found the location, and it should have been there. We made sure we had the right spot, called the location, no one picked up. There was a gate closed so we couldn't even look into th building to see what was up. A little discouraged, we turned around and headed to the normal local gym we have been training in.
Started with the warm-up. Getting blood into the elbows, into the Shoulders. Really all that stuff you remember doing in fourth grade gym class. Swinging your arms back and forth, little circles with your arms way out to your sides. Slowly making those circles larger and larger. Crossing our arms across our body in a gentle motion.. Really just doing what your body does naturally, moving and letting everything come to life.
The first exercise was the Cable Rope Extension. Easy sets, hardly any weight, again; blood in the muscles and in the joints. Warming up is very important.
Three working sets on the Cable Extensions.. Heavier and heavier. The last set was taking all the way to failure and then pushed a touch further. When the positive was completely exhausted we held the stretch hard. The bottom of the negative, holding the static for as long as we could.
The second exercise was the Overhead EZ Curl French Press. Using the same style of training it was an easy set of warming up followed by two working sets.. Heavier and heavier. The last set was brought to failure again.
Then we moved onto the cable cross over.. Using an over head movement with the Rope, another variation of the French Press. This was so we could continue with what we were doing previously but now there wasn't as much need to balance. We can take the exercise further past failure. We did three working sets.. Crushed it; but we made sure during this movement to hold the entire body tight.. Having the weight over your head like this will twist your body and your shoulders need to be strong and ready... If you make sure to do all that, I love this movement.
When the overhead stuff was completed we were back to free weights. Straight bar for skullcrushers supersetted with close grip. Started with a light weight to build up the connection, feel everything working the way we wanted to, and then moved up to a bigger weight.. We used the same weight for two working sets and brought it so far past failure.. It was just awesome.
The second to last exercise was underhand D-Grip Single Arm Extension. Two working sets, focusing again on the positive static hold and squeezing that contraction as hard as possible.. Allowing for the negative, stretching out, but really just re-setting for the positive and that strong static hold.
Our last Tricep exercise of the day was a machine.. I call it the Skull Crusher Machine.. It's real name is still somewhat of a mystery to me. You sit upright, with a pad behind your back and your arms on another pad similar to a preacher curl. Then you grab the handles and extend out.. I haven't been using this machine very long but lately I have been loving it as a finishing move.
Back in the gym warming up and getting blood back into the Shoulders and Elbows.. Being warm is such a big deal! Even our first exercise was the Machine Overhead Press but we didn't do a single working set. It was four sets of no weight. Just thirty reps of super easy reps, moving our arms and pumping blood.. Getting the body ready and putting blood where it needs to be.
Our first working set was Dumbbell Lateral Raises.. It was time to put in work. The first two sets were just warming up again. Feeling the motion and preparing for the work that was about to come. Ten pound dumbbells and fifteen reps.. Two sets like that. Then we moves up by five pounds every two sets.. So next was fifteen pound dumbbells for fifteen reps, then twenties, two sets, then twenty fives, etc. When we finished we were using forty pound dumbbells and going until failure. Crushing it.
After that we moved over to the lateral machin and focused on the top of the positive, holding that static hard and flexing during it. It's a great way to finish off the lateral delts. When you start to hit failure or at least get close to it with the dumbbells you can't get the top anymore, this makes sure you nail it home.
After that lateral movement was exhausted from a couple different angles we moved over to Dumbbell Overhead presses. Modert weight at first and then a touch heavier. Only two working sets here.. This is a great way to fatigue the shoulders more, hit failure but really to crush those stabilizing muscles and bring the full shoulder into action.. After out two working sets we moved right over to the plate loaded machine overhead press.. Now it was time to pile on some weight. No balancing here and you can go hard. We started with one plate, moved on to two, and then kept it with two because we were failing and it felt heavy at this point.
Now our Laterals were totally gone, we were deep into the workout and feeling every bit of it. We were almost done. One more thing to do. Anterior Dumbbell Raises. This would take some time. About six working sets in the same fashion as the Lateral Dumbbell Raises. Starting off around twenty-five pounds and moving up five pounds every set. The difference here was the we would hit three reps with the right arm, then three with the left, back to the right for three, and so on.. Eventually making each arm perform nine reps at the end of the working set. At the end of this we were using fifty pounds bells and going to complete failure..
That was the end of the workout. It was awesome and we hit it hard and the pump was real. Next on the list, eating. Three more meals and then we could sleep.