Chest & Back - 12 days until Super Spartan, 46 until Tough Mudder

We are getting closer to the Super Spartan. Today is Tuesday and the event is next Sunday. This is my last week of weight training with the remainder being running and more weight cardio.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.

• Bench Press (http://youtu.be/rT7DgCr-3pg)
• Lateral Pull Downs (http://youtu.be/vIUlk9zwFgM)
• Dumbbell Flys (http://youtu.be/eozdVDA78K0)
• Barbell Row (http://youtu.be/7stpwE5nZj8)

Incorporate 10 core reps (sit ups, elevated feet russian twists with weights, leg lifts, decline cross-over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.

Notes / Results:

• Weight: 204 Holding.
• Time: 65 minutes. In line with other workout times.
• Bench Press - max 10 reps @ 150 (52.5 each side + bar). Improvement over 10 reps @ 100 pounds + bar last time.
• Lateral Pull Downs - max 7 reps @ 195 on 4th circuit. I did 8 reps at this weight last time. I am battling 195 and will push through.
• Dumbbell Flys - max 10 reps @ 35 on 5th circuit. Had trouble on 4th circuit so I came back at same weight for 5th. Here is another plateau that I can push through.
• Barbell Dumbbell Row - max 10 reps @ 105 (45 each side + 15 pound EZ Bar). Previous high was 10 reps @ 95.