I probably shouldn't put "progress" in quotes; nowhere near as bad as I thought it would be.
I had taken three weeks off (life happens), so I started with a little lower weight and fewer reps. Good g*d, I was done by the end of my first exercise, the deadlifts.
...BUT...
By the time I finished the workout, I had actually made some progress from where I was at 3 weeks ago. In fact, there was only one exercise that I fell back a little on, the diagonal lat raise.
suhprize suhprize
and oh shiite, I just realized (as I'm logging the workout and putting this post together) I didn't add a chest exercise OR a back exercise to the workout...derpy derp derp derp. I forgot to include the bench press and the back row on my workout sheet. Oh well, make that THREE exercises I fell back on ;>
In any case, I still did 9 exercises, and some post lift cardio (a whole minute and a half, snicker)
Warmup - stationary bike 5 minutes
Deadlift 35 @ 10, 40 @ 10, 45 @12
Abbductor/abductor 155 @ 10, 12, 14 (each)
bench press 20 @ 10 [ derp/hopenchange /derp]
Barbell curls 40 @ 10, 12, 14 (had to stop and recover during last two sets)
Cable tricep pulldown 35.5 @ 10, 12, 14 (had to stop and recover during last two sets)
back row 100 @ 10 [ derp/hopenchange /derp]
diagonal lat raise 12.5 @ 10, 10, 12
ab machine 110 @ 10, 12, 14
back extension machine 155 @ 10, 12, 14
HIT KettleBell Swing 30 @ 10, 12, 14
Post Cardio - Stairmaster setting 1...1.5 minutes ;>
I set up a new process for putting together my workouts, so I cover every muscle group, but use different exercises and techniques to avoid muscle memory shenanigans. I count the brainfarts on not recording two of these on the first workout as a dumbass move, not a process issue.
@informationwar Curation Trail