Good to be back into the routine. 25 days until the Tough Mudder and I am fully recovered and back to the gym hopefully on a regular basis. Great news is that I am finally down to 200 pounds. Now I just have to keep it and work toward 195.
Since I have not done a Chest & Back routine in a couple of weeks I set new personal records for all of my exercises which raises the bar for next time.
Warm Up:
Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
To improve cardio incorporate 10 core reps (sit ups, elevated feet russian twists with weights, leg ups, decline cross over sit ups, & v-ups) in between each set and 10 burpees at the end of each circuit.
Notes / Results:
- Time: 70 minutes. Increase of 5 minutes from last time. Need to work on this and keep momentum going.
- Weight: 200 pounds. New weight loss record.
- Bench Press - max 4 reps @ 165 (60 each side + 45 pound bar) on 5th circuit. Improvement over 7 reps @ 110 last time.
- Rear Lateral Raise - max 6 reps @ 35 pounds on 4th circuit. Last time did 8 reps @ 35 on 5th circuit. Can use some work here.
- Dips & Pull Ups - maxed at 8 reps @ 10 pounds weighted dips on 4th circuit. Improvement over 7 reps @ 7.5 last time. Pull ups continue to be a struggle as I did 4 on the first 2 circuits and then 3 on the last 3. I will become a pull up master.
- EZ Bar Pull Over - max 6 reps @ 70 pounds (27.5 each side + 15 pound EZ Bar) on 4th circuit. Improvement over 10 reps @ 65 pounds last time.
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