Richard Gibney's 365 Days of Fitness: Day 329

Day 329 After the last couple workouts my body was quite tired and sore today. The good thing though, was that it was a very satisfying soreness. My muscles hurt in a way that told me they had worked hard, but nothing felt like it was injured or too tight. My shoulder were the least cranky they had been in a really long time. My lower back was fine, and my left knee which kind of talks to me everyday, felt great. This is all very positive, as I try to push through these last few weeks of the year.

Today, I defaulted to doing some basic upper body push exercises. My body was up to much else. My client Ryan joined me as we worked away on the bench press. Not a ton of variety but with enough sets, we'd get some decent work done.

Today's Workout:

Shoulder Stability: Green Tubing / 2 sets - External Shoulder Rotation: 12 per side - Internal Shoulder Rotation: 12 per side - Shoulder Extension: 15 reps

Exercise 1: Bench Press 6 sets / 6 - 8 reps / 75 seconds rest Set 1: 145lbs x 8 Set 2: 185lbs x 6 Set 3: 185lbs x 6 Set 4: 195lbs x 6 Set 5: 195lbs x 6 Set 6: 195lbs x 6

Exercise 2: Technogym Chest Press (Neutral Grip) 4 sets / 8 reps / 30 seconds rest Set 1 - Set 4: 130lbs

I decided to not push my sets too close to failure, in favor of trying ensure I got a decent amount of volume in. Plus with 60 push-ups and 30 burpees I did yesterday, it was like my chest and shoulders were completely fresh. I would have also liked to have gotten some more shoulder stability work in at the end, but I ran out of time.

Tomorrow night I have my conditioning group. I think I'll like join them again for some metabolic circuit work. If my schedule allows I might also try some Olympic lifting earlier in the day.