Gym Progress 8/11/2019

Took a 3 day break instead of a 2 day break...felt a bit stiff today

• Pre-Workout Warmup
  5 minutes Bike
  heart rate 104 -> 128

• Smith machine Squats
  115 @ 8
  125 @ 8
  135 @ 9
  form still isnt good; I think I'll stay at this weight until I can get farther down into my sits; one problem is my gut gets in the way

• Seated leg curls
  120 @ 8
  120 @ 10
  120 @ 12, last 3 ISO

• Cable chest press
  20.5/side @ 8
  20.5/side @ 8
  20.5/side @ (11)
  () represents a set where I had to stop and take a break to finish; (()) would mean I needed two breaks

• Chest press machine
  85 @ 8
  90 @ ((8))
  90 @ (10)
  did two sets on chest due to rotation error

• back row machine
  85 @ 8
  90 @ 8
  90 @ 10

• barbell curls
  50 @ 6
  50 @ 6
  40 @ 8
  had planned to start @ 40; bar was missing so moved up; the 40 was returned by the time of the 3rd set

• Seated tricep dip
  130 @ 8
  130 @ (10)
  130 @ (7)
  120 @ 5
  had to drop weight to finish last set

• Seated Shrug
  110 @ (8)
  90 @ 10
  100 @ 12
  all 3 sets felt weird, like I forgot HOW to do these
  had planned to start @ 130, loaded 110 by mistake; no way I could have managed 130; I think I brainfarted in recording at some point

• No dos
  Didn't do stomach exercise or HIT work; felt like I stuff in gut ready to come up the pipes if I worked stomach, and I was feeling dizzy

• Post-workout cooldown
  bike 5 min
  heart rate 148 -> 138
  almost down to 80% ;>

• At home followup
  1 set of plop fat ass in hot tub, 15 minutes