K bench accessory day
Close grip bench press
95lbs x 2 sets of 6
105lbs x 2 sets of 4
110lbs x 2
115lbs x 3 sets of 2
military press
75lbs
x 8
x 8
x 8
x 8
last rep of each set almost killed me…
lateral raises SS one arm at a time while the other arm iso holds lateral raises
17.5lbs/7.5lbs
x 12/ x 10 * arm + 10 both arms slow neg
x 12/ x 10 *arm + 10 both arms slow neg
x 15/ x 10 *arm + 10 both arms slow neg…
rear delt DB fly palms facing each other SS palms facing inward SS palms facing each other
25lbs/12.5lbs/12.5lbs
x 10/ x 10/ x 10
x 10/ x 10/ x 10
x 10/ x 10/ x 10
NOREST
DB front raise SS plate raise
17.lbs/35lbs
x 10arm/ x 10
x 12arm/ x 12
x 15*arm/ x 15
NOREST
ropey tri ext. SS db tri kick back
30lbs/15lbs
x 12/ x 10arm
x 12/ x 10arm
x 10 + drop sets, 25lbs x 10, 20lbs x 10, 15lbs x 12 or some shit,/ x 10*arm
NO REST
lateral raise drop sets
20lbs x 8
15lbs x 10
10lbs x 15
stepmill intervals x 20 minutes
K I was an absolute madmannnnnnnn this AM
and I know why
here’s why, Ill tell you because you asked and because I know why
As many of you know (or as none of you know, IDK) I am scared of evenings
Well, I am scared of being out of my house in the evening
Scared isn’t the right word
Disordered about being out of my house in the evening. It bothers my brain a great deal .
All during april my shifts ended at 5 or 6 so nothing bothered me
Then in may I got 4 shifts until 7
and my head went nutty
I couldn’t even walk up the stairs without it entering my mind at least once
showering was like omg omgomgogm
then the closer the first shift got the more intense my anxiety got and it was like arguing with me trying to find a way out of it
SAVE ME
SAVVVVVVE MEEEEEE , it pleaded
I said
SHU TUP AND DEAL
but then yesterday I was like fighting back tears trying to figure out how to cope
then I thought
im going to talk to my manager because mental health is something they take seriously and I will simply just ask for guidance
I need not be ashamed
SO I sat down and told her and I told her I haven’t been out much past 6 in like 2 years and it impacts my life greatly and I was struggling with the 7pm shifts
she wasn’t judgemental or angry or upset at alllll!!
She changed all my shifts for me and all I have to do is bring in a doc note to keep on my file so all managers in the future know to not schedule me past 6
obviously it seems beyond silly to like 99% of the people out there, but this was like the greatest most important thing in the world to me
now Im like OMG EVERY SINGLE DAY OF MY LIF IS GONNA BE SO AWESOMEA ND GREAT fkjdlsjgaskldjgdl
so then I was too happy to sleep
and I woke up before 3 cause my brain was like YAY!!!
YAYYYYYYY
then I was like YAY close grip bench!!!
so I was all manic and nutty during my whole workout, plus I had to close grip bench before MP and then made me wound up and uhh ya…
I dunno
Wow, I’m strange.
N E WAY
I actually had pre planned to wear this shirt like two weeks ago without even thinking about stupid starwars day LOL
KBYE
SQUATS TOM!!! WHEEE:D:D:D:D
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