Sunday, August 12th - Upper Body
Cable Internal Rotation - Elbow In 50lbs x 20 x 2 sets
DB Bench 70's x 12, 5; 60's x 7, 5
Seated Cable Rows 50lbs x 15, 15, 12, 10
DB Seated Arnold Press 35's x 8, 30's x 7; Triceps Pushdowns 50lbs x 9, 42.5lbs x 8
BB Incline Bench Rows 95lbs x 15, 8; 85lbs x 10, 10
DB Hammer Curls 25's x 8, 8
Hanging Knee Raise x 10, 7, 5, 5
BOSU Sit-Ups with Green Band x 15, 11, 10, 12
Cable Internal Rotation - Seated 40lbs x 10, 35lbs x 15
45 Degree Side Bends x 15, 15, 15, 12
Stretch Wrists, Forearms, Chest - Bent, Lats - Bent Leg, Chest - Straight, Chest - Straight Leg, Rear Delts, Biceps, Mid-Traps, Triceps, Hip Flexors, Obliques, Abs
Notes: After my first set of bench, a fellow gym member recommended I keep my elbows more tucked. This decreased my reps, but felt more natural. He also added to keep my thumb on the same side as my other fingers as often as possible. So my last 5-6 sets of rows I followed the advice. Glad I listened! Continuing to work on keeping shoulders neutral on all upper body exercises - more of a struggle on arms. Used a long pull-up bar for the hanging straps, was able to keep a better width for my shoulders as opposed to the parallel bars I normally attach to. Continuing as well to work on ab and tva contraction for abs, glute and tva contraction for obliques.
Surfing 30-45 minutes
Sun is finally setting earlier and I waited a little too long to paddle out. Once again, I tried to add to my surf mantra and once again it was too much to concentrate on. So half-way through I went back to the most successful one and it worked instantly. Had one wave where I saw a nice section, went for a deep bottom turn into a snap and didn't complete it, but it was close. Also, backed off at least one wave that was good and I was in a nice position for. If I can't add any more focal points, then I need to maximize the ones that I do have and work on the other factors: nutrition, hydration, sleep, gym.
"Believe strongly that the world is on your side if you keep true to what is best in you." - Master Carlos Gracie