Training Log: Entry 3219

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 4, Workout A3

Axle Incline Bench

10xAxle

10x136

7+4+3x186

90 second dip stretch w/105lb

Trap Bar Press

10xBar

8x98

9+5+4x125

90 second shoulder stretch

(4) Incline KB skullcrusher

15x22.5

10x30

17+6+7x35

90 second KB tricep stretch w/35lb

Angled chins

8xBodyweight

6+4+3xminiband

90 second hold w/105lb

Viking landmine rows

10x55

10x80

10x105

5x125

10+3+1x155

90 second lat stretch against short average bands

3x10 standing ab wheel

Lateral raise dropset

BREAKFAST

Short walk w/dog

Notes:

* I continue to appreciate the layout of DoggCrapp, because my alarm came early this morning and I felt sorry for myself for a brief moment and then realized it was just upper body today, and I’d be able to manage that. While the Mrs is away, home life is just a little more laborious than usual and I’m staying up a little later, but all things are checking so far.

* And on the topic of appreciating the layout, it was awesome to really be able to push myself hard on this, knowing what I needed to beat. Felt some solid pumps as well. Getting in the volume on the warm-up really does help. Shoulders were a little underwhelming, and I felt a few clicks and pops in the right one, but hammering those lateral raises at the end put a nice bow on things.

* Deviated a little and rest paused the back work. Realized why it’s a bad idea: rows are a circus act when you’re fatigued, and there’s not much back recruitment at that point. Next time I’ll be a good boy and just do 2 sets.

* Abs have felt torn up since Monday. Still went with the ab wheel to try to bring some life back to them.

* Physique is looking pretty sharp. I feel like the high compliance Velocity/Apex Predator is really paying off. It’s a lesson I always relearn: stop trying to mess with success.