Upper body day: April 17

Yesterday's upper body work out day was a bit of a bust, since we were both still fatigued-to-sore in our backs and shoulders from our unusually intense lower body day two days prior. (Dead lifts and farmer carries back-to-back did us in!) We are trying to figure out how to better pace our lifts. We both value and enjoy lifting, and get a cathartic release from going to the gym frequently since our daily lives are otherwise relatively sedentary (save walking everywhere), but we clearly aren't resting enough if we were too sore to lift with reliable form. There's a lot to consider, and several different training philosophies competing for our attention. We're also reading and learning more about nutrition, and hope to find some solution soon.

Looking at our numbers, we still did fine. I did 2 more net unassisted pull ups than ever before, and 5 in my first set (vs 4 in my first set last time attempted). The Marmot did one more pull up in his first set than last time, and 5 more net push ups. However, we each went in with low energy and high frustration, making it less fulfilling an accomplishment than before.

Warm up: Arm swings, 20 per side
Warm up: Arm wall raise, x20
Warm up: Scapular push ups, x20

Pull up, set 1:
Pancho: 5 close grip, 5 assist @40lbs
The Marmot: 18 wide grip
Pull up, set 2:
Pancho: 2 close grip, 8 assist @40lbs
The Marmot: 8 wide grip
Pull up, set 3:
Pancho: 1 close grip, 9 assist @40lbs
The Marmot: 5 wide grip

Push up/abs, set 1:Pancho: (goal max per set @ full depth) 7 push ups; 50 bicycle crunch; 50 regular crunch
The Marmot: 30 push ups; 50 bicycle crunch; 50 regular crunch
Push up/abs, set 2:
Pancho: (goal max per set @ full depth) 10 push ups; 50 bicycle crunch; 50 regular crunch
The Marmot: 25 push ups; 50 bicycle crunch; 50 regular crunch
Push up/abs, set 3:Pancho: (goal max per set @ full depth) 8 push ups; 50 bicycle crunch; 50 regular crunch
The Marmot: 20 push ups; 50 bicycle crunch; 50 regular crunch

Cable row/plank, set 1:Pancho: 110lb row x 15; 30 sec plank
The Marmot: 200lb row x 15; 30 sec plank
Cable row/plank, set 2:Pancho: 120lb row x 15; 30 sec plank
The Marmot: 200lb row x 15; 30 sec arms forward plank
Cable row/plank, set 3:Pancho: 130lb row x 10; 30 sec arms forward plank
The Marmot: 200lb row x 10; 30 sec plank

Pull up v 2:
Pancho: wide grip, 65lb assist x 7: shoulder pop, stop
The Marmot: close grip, x5: shoulder pop, stop

Tricep cable pull-down, rope & Y-bar, no rest, set 1:Pancho: rope 60lbs x 10, Y-bar 70lbs x 10
The Marmot: rope 90lbs x 10, Y-bar 110lbs x 10
Tricep cable pull-down, rope & Y-bar, no rest, set 1:
Pancho: rope 50lbs x 10, Y-bar 60lbs x 10
The Marmot: rope 80lbs x 10, Y-bar 100lbs x 10
Tricep cable pull-down, rope & Y-bar, no rest, set 1:
Pancho: rope 40lbs x 10, Y-bar 50lbs x 10
The Marmot: rope 70lbs x 10, Y-bar 90lbs x 10
Shoulder pulley, hard:
Pancho: 3 sets per side @10lbs x 15
The Marmot: 3 sets per side @25lbs x 15

Shoulder pulley, easy:
Pancho: 3 sets per side @25lbs x 15
The Marmot: 3 sets per side @ 35lbs x 15