Week 2: Chest Day 1

A full two day's rest does wonders to recuperate, and the start of this second week of Smolov Jr felt strong, not that I'm getting my hopes up. Because of its brutal nature, I am abstaining from any other upper body lifts, and instead focusing more of my research and attention to lower body and core. Yesterday, I got a lazy 3 mile jog in, and added a good 15 minutes worth of stretching afterwards. I am still uncertain about the logistics/ types of stretches to engage in to reduce soreness and improve flexibility. Any help on that would be appreciated!

As well as the upper body, I added a new ab routine that, legend has it, is part of the New England Patriot's regiment. The story  is some Joe Swole was minding his own business, when a random big guy asks if he'd like to join him in a cardio workout. Joe agrees, and inadvertently gets schooled by Jermaine Cunningham (go Gators).  I took what I could from the story, and will incorporate to a greater degree than I did today.

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 265 x 6 x 6

Rear deltoid fly:

• 135 x 10 x 1
• 150 x 15 x 1
• 165 x 15 x 1

Abs machine:

100 curls

Laying on back(2x):

• Leg lift 6" off floor, 10 seconds
• Leg lift, 45*, 10 seconds
• Leg lift, 90*, 10 seconds
• Leg lift, split left leg 45*/right leg 90*, 10 seconds
• Leg lift, split right leg 45*/left leg 90*, 10 seconds

Laying on stomach (2x):

• Plank, 10 seconds
• Plank, lift left leg, 10 seconds
• Plank, lift right leg, 10 seconds

Final thoughts: As I approach the third week, I'll start filming each set, since I miss throwing some videos up on each post. As far as ab work, I'll extend how long each interval is, and add more sets.