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Message: <blockquote data-quote="Mannahnin" data-source="post: 9867424" data-attributes="member: 7026594">Took Friday 2/27 off for some errands and to go have lunch with an old friend who's relocating to the area soon from across the country. Also had a pro massage therapist massage afterward, which was lovely!  I got in a gym session in the morning before heading down.<ul> <li data-xf-list-type="ul">Lat Pulldown (narrow): 120x18, 120x15 +105x5, 120x12 +105x6 (from last time: same, +3 reps & 1 drop set rep, +1 rep & 2 drop set reps).  Nice. </li> <li data-xf-list-type="ul">Machine shoulder press: 50x18, 50x15 +40x5, 50x15 +40x5 (same, +2 drop set reps, added back the third set). Happy.</li> <li data-xf-list-type="ul">Rear delt flies: 87.5x15, 90x11 +80x4  (-2.5lbs on the first, +1 rep & 1 drop set rep on the second). This one lately feels like it's probably too much of a clash/overlap with the lat pulldowns.  I think I need to have those exercises on different days.</li> <li data-xf-list-type="ul">Triceps press machine: 140x18 +130x5, 130x18 +120x5, 130x25. (+10lbs -12 reps then the drop set, -12 reps then the drop set) Tiny twinge in the upper left shoulder but overall just didn't have the gas compared to last time. OTOH last time I did this exercise (2/18) it was first in the rotation, so that's probably a significant factor.</li> </ul>Sunday noon-ish 3/1 managed to motivate myself to go in after a leisurely morning and fancy breakfast.<ul> <li data-xf-list-type="ul">Smith inclined barbell bench 102.5x12, 102.5x12, 102.5x9 +97.5x4, 97.5x9 +95x3 (+1 rep, +3 reps, +1 drop set rep, one more on the 4th set and a drop set on it, compared to last time). Getting back to where I was before the last regression, plus a little.  I think the massage Friday may also have helped.  She worked a good bit on my pectoralis minor and shoulders which she suggested might help the pec major function better.</li> <li data-xf-list-type="ul">Leg extensions 100x18, 100x15, 100x14. (+2 reps, -1 rep, +2 reps). Got some decent pain and wobble. Enough to feel like real leg work. </li> <li data-xf-list-type="ul">Overhead shoulder press machine 55x7 +50x2 +40x2, 50x9 +40x4, 50x11 +40x4 (-8 reps first set, so added the drop sets), -5lbs +2 reps, -5lbs on the drop set). Dropped back down from my big increase on Wednesday, I think confirmation that exercise order matters here and that this and the inclined bench are a bit in conflict. I should try swapping this exercise onto the lat pulldown days, and swap the rear delt to the incline bench day.</li> </ul>Next session I should probably do lat pulldowns, overhead shoulder press, and triceps.  Then the one after that incline barbell bench, rear delt flies, and biceps, I think.</blockquote>

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